The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Wendler

This is our second cycle of wendler. If you completed the last 4 week cycle add up to 5lbs on your upper body lifts and upto 10lbs on your lower body lifts. Remember the percentages below are based off of 90% of your 1 Rep max.

Shoulder Press (65% x 5)

Shoulder Press (75% x 5)

Shoulder Press (85% x 5+)

Metcon

Metcon (Time)

5 Rounds

1:00 max effort spin bike or assault bike

Pole to wall handstand walk (scale with 2x bear crawl)

10 push press 95/45#