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

Wendler Week 2

70% x 3

80% x 3

90% x 3+

Back Squat (1 x 3 @ 70% of 1RTM)

Back Squat (1 x 3 @ 80% of 1RTM)

Back Squat (1 x 3+ @ 90% of 1RTM)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats