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Components

Metcon

The Cell Gym 7.20.19

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie bike (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie bike (medium)

5 sandbag deads
scorpions

10 blackburns

10 banded face pulls
10 calorie bike (fast)

5 sandbag deads

Metcon

Metcon (AMRAP - Rounds)

30 min EMOM
1- 10 back squats 65/45
2- 5 Hspu & 3 burpees
3 - 20 KB swings 55/35

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, July 23, 2022

Male Clients

Jason
Marley

7:30 AM Saturday WOD

30 Rounds

Female Clients