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, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 Kipping Swings

10 Pull-ups

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

Strength

Shoulder Press (6@70% 4x)

Metcon

Metcon (AMRAP – Rounds)

LIFE

Every 3 min on the 3 min for 18 min: (each round add 2 reps to each movement; ex.round 2: 22 kb swings, 12 wallballs, 62 single unders, round 3:24 kb swings, 14 wallballs, 64 singles unders, etc)

20 KB Swings 55/35

10 Wallballs 20/12

60 single unders

Metcon (AMRAP – Rounds)

SPORT

Every 3 min on the 3 min for 18 min: (each round add 2 reps to each movement; ex.round 2: 22 kb swings, 12 wallballs, 32 single unders, round 3:24 kb swings, 14 wallballs, 34 singles unders, etc)

20 KB Swings 70/55

10 Wallballs 20/14

30 single unders