The Cell Gym CrossFit Superstition – WOD
Warm-up
Shoulder Press Warm up (No Measure)
400m run
20m toy soldier
20m bear crawl
20m inch worm
20m elbow to ankle
10 pvc pullovers
5 pullups
5 chin ups
10 pushups
10 situps
Wendler
Bench Press (1 x 5 @ 65% 1RTM)
Bench Press (1 x 5 @ 75% of 1RTM)
Bench Press (1 x 5+ @ 85% 1RTM)
Metcon
Metcon (3 Rounds for time)
2 Rounds for time:
20 Shoulder to overhead, 115/75#
10 Toes to bar
Rest 3 minutes
2 Rounds for time:
15 Shoulder to overhead, 135/95#
15 Toes to bar
Rest 3 minutes
2 Rounds for time:
10 Shoulder to overhead, 185/125#
20 Toes to bar
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