The Cell Gym – WOD

View Public Whiteboard

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

Strength

Bench Press (5@65%, 4@75%, 3@85%, 2@90% 3x)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats