The Cell Gym CrossFit Superstition – WOD
home of CrossFit Superstition in Mesa, AZ
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.
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