The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Front Squat (6@75% 4x)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

5 DB Push Jerk 30/20

8 Burpees

90 Single Jump Rope

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

5 Push Jerk 95/65

8 Burpees

30 Double Unders