The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats facing wall

10 Sit-ups

10 Push-ups

10 Kipping Swings

10 Pull-ups

10 Ring Dips (Do negetives if you can’t do them)

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

Shoulder Press (65% X 5)

Shoulder Press (75% X 5)

Shoulder Press (85% X 5+)

Metcon

The intent of this workout is to get some good volume and go heavy

Metcon (Weight)

E2MO2M

3 Back Squats

*Start at 30% of your 1RM Add 10# every set until failure

*People will probably have to partner up you will use 5# plates one set and then 10# plates the next set

Record your 3RM and in the comments put the weight you started with