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)

Strength

Back Squat (3.2.1.1.1.1)

getting heavier

Metcon

Metcon (Time)

LIFE

4 Rounds

8+8 Single Leg Squats

10 Hanging Knee Raises

100 single jump rope

Metcon (Time)

SPORT

4 Rounds

8+8 alternating Pistol squats

10 T2B

50 Double Unders