Metcon

October 5, 2017

WOD

CrossFit Saint Helens – CrossFit

Mobility

Focus:

Couch- 2 Minutes Each Leg

Pigeon- 2 Minutes Each Leg

Flow

30sec Squat Hold

20 total Squat Thoracic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

Warm-up

Partners 2k row switch every 250

4x

5 sumo inchworm

5 tuck jumps

15 banded good morning

Metcon (AMRAP – Reps)

Teams of 2

Amrap 10 min

3/3-6/6-9/9-12/12

Syncro Burpee box jump overs

Syncro deadlifts 225/135

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