Metcon

October 4, 2017

WOD

CrossFit Saint Helens – CrossFit

Mobility

Focus:

Trap Scrub (Supernova/Lacross Ball)- 4-5 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

Plyo baseline X1

2x

:20 hs hold/plank hold

30m lateral tube walking

2×5 squat therapy on coaches call

Metcon (2 Rounds for reps)

For max reps and load:

2 minutes of handstand push-ups

Rest 2 minutes

2 minutes of double-unders

Rest 2 minutes

2 minutes to find 1-rep-max back squat

Back Squat (1RM)

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