The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 4 (No Measure)
3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
Wendler
Week 1:
65% x 5
75% x 5
85% x 5+
Back Squat (65% x 5)
Back Squat (75% x 5)
Back Squat (85% x 5+)
Make sure you change your reps on this one
Metcon
This Met-con should be max effort on each round. Plan your rest accordingly. For those of you who wear heart rate monitors you can base your rest by what your heart is doing.
Metcon (Time)
10,9,8,7,6,5…
Power Cleans 115/75#
Overbar Burpees
The weight should be light enough that you can go unbroken on the power cleans. Scale accordingly.
Cool Down
400M Jog
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