The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Wendler

Wendler Week #1

Shoulder Press

65% X 5

75% X 5

85% X 5+

Shoulder Press (65% X 5)

Shoulder Press (75% X 5)

Shoulder Press (85% X 5+)

Metcon

Metcon (5 Rounds for time)

5 Rounds

1 round every 4 minutes

1:00 hard on spin bike, treadmill, or rower

6 Deadlifts @ 75% of 1RM