The Cell Gym – WOD
Warm-up
Shoulder Press Warm up (No Measure)
200m run
20m bear crawl
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
10 pvc pullovers
30 hollow body rock
15 kipping swings
10 situps
45 sec plank
Strength
Bench Press (8 min to find 1 RM Then: 4×2 @95%)
Metcon
LIFE and SPORT
Baseline – The Cell (Time)
500M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Rest 3 min Then repeat, try to beat your previous score.
* Pullups will be scaled with banded pull-ups
Baseline – The Cell (Time)
500M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
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