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

Bench Press (4×6 @ 75%)

Metcon

Metcon (Time)

LIFE

800m run

3 rounds

10 DB Cleans 30/20

10 burpees

10 tricep dips

Then:

1000m row

Metcon (Time)

SPORT

1000m Row

Then:

3 Rounds

10 DB cleans 50/30

10 burpees

10 ring dips

Then:

800m run