The Cell Gym CrossFit Superstition – WOD

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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

Bench Press (1 x 5 @ 75% RTM)

Bench Press (1 x 3 @ 85% 1RTM)

Bench Press (1 x 1+ @ 95% 1RTM)

Metcon

If there are not enough bars for everyone to have 3 each, you can either load and unload a bar, or just partner up with someone who is close to your bodyweight and work from there with a stager start or start at different movements.

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight