The Cell Gym – WOD
Warm-up
Cell Warm Up (No Measure)
3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
20M Bear Crawl
10 Speed toe touches
Partner Hang Stretch
Strength
Back Squat (5@50%, 4@70%, 3@80%, 2@90% 3x)
Metcon
Metcon (AMRAP – Reps)
30 min EMOM
minute 1- 12 wallballs 20/14
minute 2-20 single arm KB Swings 35/25 (alternating arms)
minute 3- 15-20 medball situps 20/14
*score is total medball situps
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