The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

500m 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 (5.5.4.3.3.2.1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

6+6 alt db snatch

90 single jump rope

10 situps

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

6 snatch 115/75

30 Double Unders

10 situps