The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Wendler

Wendler Week #1

65% X 5

75% X 5

85% X 5+

*If you completed the last 4 week cycle of Wendler add up to 5 lbs on your upper body training max and 10 lbs on your lower body training max for this next 4 week cycle

Bench Press (65% X 5)

Bench Press (75% X 5 )

Bench Press (85% X 5+)

Don’t forget to change your reps if you do more than 5

Metcon

This workout is a sprint. You should leave nothing in the tank.

Metcon (Time)

2 Rounds for time:

500M Row

50 Push-Ups

Challenge

Metcon (Time)

Plank Off!

Who can hold a plank on their toes and elbows the longest?

No Ghetto Planks!!!