The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Skills

Push-Ups

This applies to bench-press as well

http://breakingmuscle.com/strength-conditioning/pimp-your-push-up-3-common-mistakes-and-5-challenging-variations

Metcon

Intent is to go heavy and alternate between bench and Pull-Ups there will be minimal rest

Bench Press

5-5-5-5-5-5-5 @ 55-65% (You should maintain the weight the entire time)

Weighted Pull-Ups (load)

3-3-3-3-3-3-3

Use tow straps or hold dumbells between legs. These should be strict pull-ups

Bench Press (5-5-5-5-5-5-5 @ 55-65%)

(You should maintain the weight the entire time)

Weighted Pull-ups (3-3-3-3-3-3-3)