The Cell Gym CrossFit Superstition – WOD

home of CrossFit Superstition in Mesa, AZ

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Wendler

Wendler Week #4 (Deload)

40% X 5

50% X 5

60% X 5

This should feel lite. Trust the process

Back Squat (40% X 5)

Back Squat (50% X 5)

Back Squat (60% X 5)

Skills

Overhead Squat

Metcon

Metcon (3 Rounds for time)

3 sets for time:

12 Overhead Squats 95/65# (115/75# RX+)

10 Box Jumps 24/20″(30″/24 RX+)

8/6 Chest to bar pullups (Bar MU RX+)

Rest 3 minutes
The intent of this work out is to move as fast as possible each round. Do not attempt RX+ if you will not be able to go pretty much unbroken. You will record a time for each round.