The Cell Gym – WOD
Warm-up
Warm Up (core rotation with band) (No Measure)
400m Run
Then:
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
Bench Press (5@60%, 4@70%, 3@80%, 2@95% 3x)
Metcon
Metcon (AMRAP – Rounds)
30 min EMOM
1- 12 wallballs 20/12
2- 8 T2B OR Hanging knee raises
3- 45 sec jump rope
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