The Cell Gym CrossFit Superstition – WOD

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Warm-up

New Component (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

2min Mobility

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Wendler

Wendler Week #4 (De-Load)

40% X 5

50% X 5

60% X 5

Bench Press (40% X 5)

Bench Press (50% X 5)

Bench Press (60% X 5)

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
You may rest up to 3 minutes between rounds. Pull-ups must be completed directly after your bench set each round.

Challenge

Max situps in 2 min (AMRAP – Reps)

max situps in 2 min