The Cell Gym – WOD

View Public Whiteboard

Warm-up

leg warm up (No Measure)

500m row

20 walking lunges

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Metcon

A: Metcon (3 Rounds for time)

3 rounds (each round for time)

40 Air Squats

30 Sit Ups (RX+ 20/14 medball sit-ups )

20Russian KBS (55/35) RX+ 70/55

10 Hand Release Push Ups

Rest 3min between rounds

Score is total time including rest.

Metcon (Weight)

Heaviest turkish get up on each side