The Cell Gym CrossFit Superstition – WOD

home of CrossFit Superstition in Mesa, AZ

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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 #4 (Deload)

40% X 5

50% X 5

60% X 5

*This should feel lite. Trust the process

Shoulder Press (40% X 5)

Shoulder Press (50% X 5)

Shoulder Press (60% X 5)

Metcon

Metcon (Time)

ladder 1 – 10

Weighted Lunges 135/95#

Burpees
Lunges are on each leg.

Compare to 10.08.14

Challenge

Metcon (Time)

200M Overhead Plate Carry 45/25#

*Keep plate locked out over head the whole time
Put in the notes how many time you put the plate down.