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Components

Front Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 10.22.19

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Front Squat (5@80% 4x)

Front Squat

Metcon

Metcon (Time)

LIFE
4 rounds
25 air squats
10 Box jumps 24/20
150 Single jump rope

Metcon (Time)

SPORT
4 Rounds
25 air squats
10 Box jumps 30/24
75 Double Unders

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

Whiteboard:

Tuesday, October 22, 2019

Male Clients

1

Ben
Skinner

5:30 AM WOD

1 x 5 @ 200 lbs

3 @ 185

2

Noah
Nelson

5:00 PM WOD

1 x 5 @ 135 lbs

Female Clients

1

Annette
Page

5:00 PM WOD

2 x 5 @ 110 lbs

2

Lexi
Moore

8:30 AM WOD (Daycare)

4 x 5 @ 105 lbs

3

Patti
Rowley

8:30 AM WOD (Daycare)

5 x 5 @ 85 lbs

3

Alva
Lopez

8:30 AM WOD (Daycare)

4 x 5 @ 85 lbs

4

Melanie
Bloomfield

5:30 AM WOD

3 x 5 @ 80 lbs

5

Theresa
Quinn

5:30 AM WOD

1 x 5 @ 45 lbs