Metcon

October 3, 2017

WOD

CrossFit Saint Helens – CrossFit

Mobility

Focus:

T-Spine Medball Extensions- 2 minutes

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

400m run then

3x

:20 hang

15 banded pull aparts

10 single arm sumo deadlift high pull

:20 hollow hold

:20 arch hold

Metcon (Time)

21-15-9 reps for time of:

Single-arm dumbbell snatches

Bar muscle-ups

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

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