The Cell Gym CrossFit Superstition – WOD

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Warm-up

Row slow, medium, fast (No Measure)

Warm Up:

Row

15 pulls slow

10 pulls medium

5 pulls hard

5 pulls slow

10 pulls medium

15 pulls hard

15 pulls slow

10 pulls medium

5 pulls hard

2 rounds

5 Pull-ups

10 Push-ups

15 squats

1 min couch stretch each side

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

Back Squat (65% X 5)

Back Squat (75% X 5)

Back Squat (85% X 5+)

*Remember to change your reps if you do more than 5

Metcon

A: Metcon (Time)

3 Rounds for time:

20 Wallballs (20/14#)

20 Cal Row

10 Min Time Cap
5 Min Rest between A & B

Metcon (Time)

3 Rounds for time

20 Pass throughs

20 Burpees

10 Min Time Cap