The Cell Gym CrossFit Superstition – WOD

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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