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

Back Squat (5@75%, 4@85% 3x)

Metcon

Metcon (Time)

LIFE

4 Rounds

15 Dips on box

10 Box Jump 24/20

20 KB Swings 55/35

200m Run

Metcon (Time)

SPORT

4 Rounds

10 Stationary Dips

8 Box jumps 30/24

20 KB Swings 70/55

Run 200m