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

Strength

Wendler Week 1

65%, 75%, 85% X 5

Squat

(Feel free to do front squat)

Remeber to use 90% of 1RM

Back Squat (65%x 5)

Back Squat (75% x 5)

Back Squat (85% x 5)

Front Squat (65% X 5)

Front Squat (75%x 5)

Front Squat (85% x 5)

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71