The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Wendler

Wendler Week #4

40% X 5

50% X 5

60% X 5

*Remember these % are off your training max which is 90% of your 1RM

Back Squat (40% X 5)

Back Squat (40% X 5)

Back Squat (50% X 5)

Metcon

Metcon (Time)

Welcome to The Cell 3.0

30 Cal Row

30 Barbell Thrusters 65/45#

30 Double Unders

30 Pull-Ups

30 Box Jumps

30 Squat Cleans 65/45#

30 Push Press 65/45#

30 Sit-Ups