Metcon

October 6, 2017

WOD

CrossFit Saint Helens – CrossFit

Mobility

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)

Metcon (Time)

Teams of 2

10 rounds

400m run

21 kb swings 53/35

12 pull ups

Alternate rounds

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