The Cell Gym – WOD

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Warm-up

Warm Up Hamstrings and core (No Measure)

3 Rounds NFT of:

1 min jump rope

20 sec Static Hollow Hold

10+10 Reverse Lunges with plate held at chest level

6+6 single leg RDL (body weight)

8 slow air squats with 2 sec pause on bottom

Mobility:

5+5 scorpion stretch (move quickly)

5+5 reach and pull grass

Strength

Back Squat (8@65% 3x)

SPORT

LIFE

4 rounds

10 squats with plate held infront

8+8 step ups with DB (step up on low box)

Metcon

Metcon (Time)

LIFE

4 Rounds

Run 400m

12 DB Push Press 30/20

8+8 DB walking lunges 30/20

15 situps

Metcon (Time)

SPORT

4 Rounds

Run 400m

12 BB Push Press 95/65

8+8 Back rack lunges 95/65

15 Situps