The Cell Gym – WOD

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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

Strength

front squat

5@50%

5@60%

5@70%

3@80%

3×2@90%

Metcon

Running Annie (Time)

50-40-30-20-10

Double Unders

Situps

200m Run (finish with a run)