Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Warm Up 4

Metcon

Settings

Workout

The Cell Gym 07.11.16

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)

Christmas in July!
"12 Days of Christmas"
Just like the Christmas carol you complete the next movement and repeat all of the previous movements.

1 Handstand
2 Box Jumps 30"/24"
3 Dumbbell Squat Clean (Heavy)
4 KB Swings 55/35#
5 Push-ups
6 Double Unders
7 Deadlifts 185/95#
8 Russian Lunges
9 Toes to Bar
10 Hand release push ups
11 Burpees
12 Man Makers

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