The Cell Gym CrossFit Superstition – WOD

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Warm-up

(No Measure)

3:00 Jump Rope

40 Skip

20M Toy Solider

20M Elbow to ankle

3 x :20 handstand hold

Partner Hang stretch

1min couch stretch

Wendler

Wendler Week #3

75% X 5

85% x 3

95% X 1+

Deadlift (75% X 5)

Deadlift (85% x 3)

Deadlift (95% X 1+)

* Don’t forget to change the reps if you do more than 1

Metcon

Metcon (Time)

3 Rounds For time:

9 Over Rower burpees

500M Row

15 Thrusters 95/65#

Challenge

Metcon (No Measure)

20 meter hand stand walk or

log 3:00 in handstand holds against the wall