The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up

Warm-up (No Measure)

200 Meter Jog

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10 Air Squats

10 Spidermans (5/leg)

5 Walkouts

8 Air Squats

8 Spidermans (4/leg)

4 Walkouts

6 Air Squats

6 Spidermans (3/leg)

3 Walkouts

4 Air Squats

4 Spidermans (2/leg)

2 Walkouts

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“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

Mobility

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose – 1:00 each side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Skills

Air Squat

Ring Muscle Up

Metcon

Metcon (Time)

“Nasty Girls”

3 Rounds:

50 Air Squats

7 Burpee Chest to Bar Pull-Ups(RX+7 Ring Muscle-Ups)

10 Hang Power Cleans (135/95)
Scale with

7 Burpee Pull-ups

7 Burpees + 7 Ring Rows