The Cell Gym – WOD

View Public Whiteboard

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

Shoulder Press (3.2.2.2.1.1)

Metcon

Metcon (AMRAP – Rounds)

LIFE

On a 20 min running clock, every 4:00 min complete:

400m run

12 single leg squats to a low box

10 pushups

Metcon (AMRAP – Rounds)

SPORT

On a 20 min running clock, every 4:00 min complete:

400m run

12 alt pistol squats

10 pushups