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

Skills

Bench Press

http://journal.crossfit.com/2011/12/benchsetup.tpl

Wendler

Wendler Week #4

40% X 5

50% X 5

60% X 5

Bench Press (40% X 5)

Bench Press (50% X 5)

Bench Press (60% X 5)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
**No Bands Today. If you need to scale with a band do ring rows with your heals on the ground. http://www.fitstream.com/exercises/ring-rows-body-rows-a23