The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Bike/Run/Row/Mountain Climbers

5 Plank to Down Dog + 5 Scap Push-Ups

:20 Hollow Hold

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :50 Jump Rope single unders

MIN 2 – Max Push-Ups

MIN 3 – Max hollow rocks

(Score is Total Push-Ups + Hollow Rocks)

Optional Finisher

Metcon (No Measure)

3:00-5:00 MOBILITY

Examples:

Moose Antlers

Bottom of Squat Hold

Calf Raises on elevated surface w/hold in bottom position

Alt. Deadbugs

(No Measure)