The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Wendler

Week 1:

65% x 5

75% x 5

85% x 5+

Deadlift (65% x 5)

Deadlift (75% x 5)

Deadlift (85% x 5+)

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

Metcon

Metcon (Time)

5 Rounds for time:

15 Wall Balls

15 Dips (RX+ = Ring Dips)

Cool Down

500M Slow Row