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Metcon

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Workout

The Cell Gym 11.21.15

Warm-up

Warm Up (core rotation with band)

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Metcon

Metcon (Time)

Teams of two complete for time:
1K Row
50 Box Jumps
50 Pull-Ups
50 Push-Ups
400M Run (Must be together)
40 Deadlifts
40 Box Jumps
40 Medball Sit-Ups
100 Double Unders
30 Wall Balls (20/14#)
30 Toes to Bar
30 Air Squats

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

Whiteboard:

Saturday, November 21, 2015

Male Clients

Ammon
Woods

7:30 AM WOD