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@75% 4x)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

40m single arm KB farmer carry 70/55 (switch arms at halfway point)

25 mountain climbers (2 is 1)

8 burpees

15 situps

200m run