The Cell Gym CrossFit Superstition – WOD
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 (3.3.3.3.@ 85%)
Metcon
Metcon (Time)
LIFE
10.8.6.4.2
DB Thruster 30/20
Seated PVC Pulldown
Ring Rows
Metcon (Time)
SPORT
10.8.6.4.2
Thruster 95/65
Pullups
1 Rope Climb between sets
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