The Cell Gym CrossFit Superstition – WOD
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
Shoulder Press (1 x 5 @ 75% 1RTM)
Shoulder Press (1 x 3 @ 85% 1RTM)
Shoulder Press (1 x 1+ @ 95% 1RTM)
Metcon
Metcon (Time)
4 Rounds for time
500 M row
12 overhead squats 95/65#
9 HSPU
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