The Cell Gym CrossFit Superstition – WOD

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Warm-up

Row slow, medium, fast (No Measure)

Warm Up:

Row

15 pulls slow

10 pulls medium

5 pulls hard

5 pulls slow

10 pulls medium

15 pulls hard

15 pulls slow

10 pulls medium

5 pulls hard

2 rounds

5 Pull-ups

10 Push-ups

15 squats

1 min couch stretch each side

Weightlifting

If you haven’t completed Wendler, pick the lift you missed and complete it now.

If you have completed wendler perform:

3×3 weighted pull-ups

getting heavier each time. If you are using a band, try a smaller band.

Weighted Pull-ups (3×3 getting heavier)

Metcon

Metcon (Time)

In teams of two complete the following with one person working at a time:

40M overhead lunges 45/25#,

100 Dips,

100 KB swings 55/35#,

40M overhead lunges 45/25#,

100 Alternating wall balls

100 push ups,

40M overhead lunges,

1500m Row,
For wallballs find a spot on the wall, stand side by side, and alternate wall ball shots