The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 2 (No Measure)

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10e Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

Wendler

Week 1:

65% x 5

75% x 5

85% x 5+

Bench Press (65% x 5)

Bench Press (75% x 5)

Bench Press (85% x 5+)

Metcon

Metcon (Time)

3 Rounds for time:

In Teams of 2:

200M Hose drag (Must pull hose in to pile at 100m mark)

30 Box Jumps (24/20″)

30 Push-Ups

30 Med-ball Sit-ups
Reps are total. Divide them however you want.