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 (75% X 5)
Shoulder Press (85% X 3)
Shoulder Press (95% X 1+)
Metcon
Metcon (Time)
4 Rounds for time:
5 Deadlifts 225/135# (RX+ 275/165#)
10 Side Walking Lunges (each side)
15 Box Jumps 24/20″
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