The Cell Gym – WOD
Warm-up
Warm Up (core rotation with band) (No Measure)
500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band
Core: 2x
20 hollow body
30 sec plank
Strength
Front Squat (4×8)
Metcon
Metcon (Time)
LIFE
For Time:
800m Run
Then:
4 rounds
10 air squats
10 box jumps 20/12
10 dips on box
then:
1000m Row
Metcon (Time)
SPORT
1000m Row
Then:
4 Rounds
10 KB squats 55/35 (hold in front of chest)
10 Box Jumps 24/20
10 Ring Dips
Then:
800m Run
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