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, 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
Bench Press (3@85% – 5x)
Metcon
Metcon (Time)
LIFE
4 rounds
25 air squats
10 Box jumps 24/20
150 Single jump rope
Metcon (Time)
SPORT
4 Rounds
25 air squats
10 Box jumps 30/24
75 Double Unders
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