The Cell Gym – WOD

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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