The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats facing wall

10 Sit-ups

10 Push-ups

10 Kipping Swings

10 Pull-ups

10 Ring Dips (Do negetives if you can’t do them)

Skills

Metcon

Metcon (Time)

3 rounds for time of:

50 medicine-ball cleans

Run 800 meters

Men: 20-lb. ball

Women: 14-lb. ball

Scroll for scaling options.
Scaling

This workout is relatively long and should be tailored so that you can keep moving the entire time. Use a ball that allows you to complete large sets of cleans. Beginners may want to reduce the reps and the run distance.

Intermediate Option

3 rounds for time of:

40 medicine-ball cleans

Run 800 meters

Men: 14-lb. ball

Women: 10-lb. ball

Beginner Option

3 rounds for time of:

25 medicine-ball cleans

Run 600 meters

Men: 10-lb. ball

Women: 6-lb. ball