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
Back Squat (1 x 5 @ 75% 1RTM)
Back Squat (1 x 3 @ 85% 1RTM)
Back Squat (1 x 1+ @ 95% 1RTM)
Metcon
Metcon (Time)
3 Rounds for time:
12 Front Squats (135#/95#)
12 Burpee Pull-ups
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