The Cell Gym CrossFit Superstition – WOD

Warm-up

Cell Warm Up (No Measure)

400M Run (200 Skip / 200 run)

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Strength

Coaches use this time to teach

Hang Clean (5 x 3 with moderate load)

Metcon

Metcon (Time)

For time:

30 overhead walking lunges

30 knees-to-elbows

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate
Scaling

This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

Intermediate Option

For time:

20 overhead walking lunges

20 knees-to-elbows

20 sit-ups

20-cal. row

20 sit-ups

20 knees-to-elbows

20 overhead walking lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate

Beginner Option

For time:

20 walking lunges

20 jumping hanging knee raises

20 sit-ups

20-cal. row

20 sit-ups

20 jumping hanging knee raises

20 walking lunges