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

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Bench Press (4@85% 4x)

Metcon

()

Metcon (Time)

LIFE

10.9.8.7.6.5.4.3.2.1

Handging knee raises

DB Squat Clean 30/20

Burpees

Box Jumps 20/16

Metcon (Time)

10.9.8.7.6.5.4.3.2.1

Toes to Bar

Squat Clean 95/65

Burpees

Box Jumps 24/20