The Cell Gym CrossFit Superstition – WOD
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.
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