The Cell Gym – WOD
Warm-up
Warm Up (core rotation with band) (No Measure)
400m Run
Then:
2 Rounds:
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
Metcon
Life Alert (3 Rounds for reps)
AMRAP 4:
21/18 Calorie Assault Bike or Row
21 Toes to Bar
15 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
18/14 Calorie Assault Bike or Row
18 Toes to Bar
12 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike or Row
15 Toes to Bar
9 Front Squats (155/105)
Metcon (3 Rounds for reps)
LIFE
AMRAP 4:
21/18 calorie assault bike or row
21 hanging knee raises
20 KB Front squats 55/35
Rest 4 min
AMRAP 4:
18/14 calorie assault bike or row
18 hanging knee raises
15 KB Front Squats 55/35
Rest 4 min
AMRAP 4:
15/12 Calories Assault Bike or Row
15 hanging knee raises
10 KB Front Squats 55/35
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