The Cell Gym CrossFit Superstition – WOD
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
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