The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

Run 400 m

10+10 side lunges

10+10 single leg touch

10 pushups

10 air squats

12 walking lunges

Mobility

5 air squats holding bottom position for 3 sec each

5+5 Lunge and reach overhead

30 sec ea pigeon stretch

Technique

Proper bar placement in a back squat

Breathing in a back squat

Strength

Back Squat (3.2.2.2 getting heavier)

Back Rack Lunge (4 sets of 8+8 )

To be completed after each set of back squats.

Metcon

“Get Up” (AMRAP – Rounds and Reps)

12 min amrap

10 sit-ups

5 burpees

1 rope climb

200m run