The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Wendler

Wendler Week #2

Squat (Front or Back)

70% X 3

80% X 3

90% X 3+

Front Squat (70% x 3)

Front Squat (80% x 3)

Front Squat (90% x 3+)

Back Squat (70% X 3)

Back Squat (80% x 3)

Back Squat (90% x 3+)

Metcon

Metcon (AMRAP – Rounds)

E2MO2M 16 Minutes

5 Muscle Snatch 115/65# (Bar returns to the floor on each rep)

30 Double Unders