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
Shoulder Press (2@90% 4x)
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE
15 min AMRAP
200m Run
10 DB Power Clean 30/20
8 Burpees
15 KB Deadlift 70/55
Metcon (AMRAP – Rounds and Reps)
SPORT
15 min AMRAP
200m Run
8 Power Clean 95/65
8 Burpees
12 Deadlifts 95/65
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