The Cell Gym – WOD
Warm-up
Warm-Up 7 (No Measure)
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 Kipping Swings
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)
Strength
Back Squat (5@60%, 4@70%, 3@80% 5x ( 1 min rest))
Metcon
Metcon (Time)
LIFE
4 Rounds
8+8 Single Leg Squats
10 Hanging Knee Raises
100 single jump rope
Metcon (Time)
SPORT
4 Rounds
8+8 alternating Pistol squats
10 T2B
50 Double Unders
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