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

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