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

Wendler

Week 1:

65% x 5

75% x 5

85% x 5+

Shoulder Press (65% x 5)

Shoulder Press (75% x 5)

Shoulder Press (85% x 5+)

Make sure you change the reps if you do more than 5 on set # 3

Metcon

Metcon (Time)

3 Rounds for time:

200M Run

20 KB Swings

10 Chest 2 Bar Pull-ups (RX+ Muscle-ups either bar or rings)

Challenge

Metcon (AMRAP – Rounds)

3 sets of 60 sec hand-stand hold against the wall. you may rest 60 sec between sets