The Cell Gym – WOD
Warm-up
Warm Up (core rotation with band) (No Measure)
500m Run
Then:
2 Rounds:
20m elbow to ankle
8 Push-Ups
8 Ring Rows
10+10 Rotation with Band
Mobility:
30 sec pigeon stretch
10 pause back squat with pvc (3 sec pause)
Core: 2x
20 hollow body
30 sec plank
Strength
Front Squat (10 min EMOM 3@80-85%)
Metcon
Metcon (Time)
LIFE
3 Rounds
500m Row
10 DB Power Clean 30/20
8 Box Jump 24/20
Metcon (Time)
SPORT
3 Rounds
500m Row
10 BB Power Clean 95/65
8 Box Jumps 30/24
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