The Cell Gym CrossFit Superstition – WOD

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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 #3

75% X 5

85% X 3

95% X 1+

Pair today’s wendler with XWOD pattern of explosive push-ups.

2-1-2

Bench Press (75% X 5)

Bench Press (85% X 3)

Bench Press (95% x 1+)

Metcon

Metcon (3 Rounds for time)

3 rounds

25 wall balls 20/14#

15 pullups

10 burpees

Rest 2 min between each round.

Score will be time each round took you.