The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

200 Meter Jog

_______________

On Coach:

20 Jumping Jacks

10 Air Squats

8 Spidermans (4 each leg)

6 Push-ups

repeat once more

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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

Opening up the hips and front rack for today’s barbell work.

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

Double Unders

Chest to Bar Pullups

Front Squats

Metcon

Metcon (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-ups

50 Double Unders