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Components

Back Squat

Metcon

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Workout

The Cell Gym 5.22.19

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Back Squat (5@70%, 4@80%, 4@85% 3x)

Back Squat

Metcon

Metcon (Time)

LIFE
1000M row buy in:
4 rounds
25 air squats
5 box jumps 20/16
10 situps
15 seated banded pulldowns

Metcon (Time)

SPORT
3 rounds:
25 air squats
5 box jumps 24/20
10 situps
2 Rope Climbs
then:
1000m row cash out

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

Whiteboard:

Wednesday, May 22, 2019

Male Clients

Ben
Skinner

5:30 AM WOD

1 x 4 @ 0 lbs

Bench Press Instead

Female Clients

Nikki
Slaugh

5:00 PM WOD

3 x 4 @ 168 lbs

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 4 @ 155 lbs

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 4 @ 140 lbs

Patti
Rowley

8:30 AM WOD (Daycare)

3 x 4 @ 105 lbs

Brooke
Woods

5:30 AM WOD

2 x 4 @ 100 lbs

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 4 @ 85 lbs