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
Skills
SDHP
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
Men: 135 lb.
Women: 95 lb.
Scroll for scaling options.
Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.
Intermediate Option
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
Men: 115 lb.
Women: 75 lb.
Beginner Option
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses
Men: 75 lb.
Women: 55 lb.
Challenge
Max KB Swings (2 attempts for max reps)
Max Unbroken KB Swings 55/35#
*KB must come above your eyebrows
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