The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 1 (No Measure)

3 Rounds NFT of:

12 Overhead Squats (pvc or appropriate barbell)

5-10 Push-Ups

8 Ring Rows

Wendler

Wendler Week #2

Working Max = 90% of 1RM

70% X 3

80% X 3

90% X 3+

Deadlift (70% X 3)

Deadlift (80% X 3)

Deadlift (90% X 3+)

*Don’t forget to change the reps if you do more than 3

Metcon

Metcon (Time)

21-15-9

HSPU

Toes To Bar

Cool Down

Take your left over time and do some mobility. If you need ideas look at Mobility WOD website