Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Warm Up 4

Metcon

Settings

Workout

The Cell Gym 12.26.15

Warm-up

Warm Up 4

2-3 Rounds NFT of:

15 Calories row, ski erg, assault bike

10 shoulder taps

10 Push-ups

3+3 thread the needle mobility (palm down)

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Metcon

Metcon (Time)

"The Eggnog Hangover"
3 Rounds for time:
10 Power Clean 135 / 75#
10 Burpee facing over bar
500M Row
10 Burpee over rower (lateral)
400M Run
10 Wall Balls 20/14#
10 Burpee over Med Ball
40 Double Unders (Scale with DU attempts)
10 Pull-Ups (RX+ Muscle Ups
10 Toes to Bar

45 Min Time Cap

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