The Cell Gym CrossFit Superstition – WOD
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
Wendler
Wendler Week #1
Remember the percentages are calculated off of 90% of your 1RM
Back Squat (1 x 5 @ 65% of 1RTM)
Back Squat (1 x 5 @ 75% 1RTM)
Back Squat (1 x 5+ @ 85% 1RTM)
Change the reps in your score to account for the +
Metcon
Metcon (Time)
3 Rounds for time:
15 Russian KB Swings 55/35#
12 Burpee Over Box Jump 24/20
9 HSPU
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