The Cell Gym CrossFit Superstition – WOD
Home of, Crossfit Superstition
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
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