The Cell Gym CrossFit Superstition – WOD
Warm-up
Running Warm-up (No Measure)
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
Wendler
1 RTM = 90% of your 1RM
Don’t forget to change the reps on your 5+ set
Shoulder Press (1 x 5 @65% of 1RTM )
Shoulder Press (1 x 5 @ 75% 1RTM)
Shoulder Press (1 x 5+ @ 85% 1RTM)
Metcon
Metcon (Time)
5 Rounds for time of:
250M Row
8 Power Cleans 135/95#
Recent Comments