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
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
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