Public Whiteboard

Auto Scroll Page

Components

Warm Up 4

Snatch

Metcon

The Cell Gym 8.24.18

Warm-up

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

Strength

Snatch (10 min EMOM 2@65%)

Snatch

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 min AMRAP
30 KB Swings 55/25
10 Box jumps 24/20
12 Ring Rows

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
6 Deadlifts 225/155
8 box jumps 24/20
10 pull-ups

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