The Cell Gym – WOD
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
Metcon (Weight)
RDL with Barbell
5.3.3.3.3
*pull bar to standing, then lower with slightly bent knees. Take bar to mid shin. Keep back straight, hips hinge back.
Metcon
Metcon (Time)
LIFE
21.15.9.15.21
ALT. DB Snatch 30/20
Single jump rope (multiply reps by 3)
Metcon (Time)
SPORT
21.15.9.15.21
ALT DB Snatch 50/30
Double Unders
Challenge
Max situps in 2 min (AMRAP – Reps)
max situps in 2 min
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