The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

(0:00 – 10:00)

200m run

then:

uad Stretch

Solider Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walking Spiderman

Side Shuffle (facing in)

Side Shuffle (facing out)

Straight Leg Bear Crawl

High Knees

Butt Kickers

then

“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

(10:00 – 14:00)

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

(14:00 – 35:00)

Clean & Jerk

Double Unders

Metcon

(35:00 – 40:00)

Prep for Metcon

100 Meter Run

3 Clean and Jerks

15 Double Unders

Metcon (Time)

(40:00- 60:00)

Metcon:

For time:

3 Rounds:

400 Meter Run

15 Clean and Jerks (115/80)

75 Double Unders