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
Take your percentages off 90% of 1 RM
Back Squat (75% x 5)
Back Squat (85% x 3)
Back Squat (95% x 1+)
Metcon
Ground To Overhead / HSPU (Time)
10-8-6-4-2
Ground to overhead 135/95 (RX+185/115#)
Handstand Push-ups
*1 Rope climb between each round
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