Metcon

October 8, 2017

WOD

CrossFit Saint Helens – CrossFit

Warm-up

400m run

20 arm circles each direction

15 m bear walk

10 min hs/walk skill work

Around the box each direction

5x hs kick up

Away from wall walk into wall

Partner assisted hs walk

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk

50-ft. broad jump

50-ft. lunge

Mobility

Focus- Banded Bully 2 min each side

30sec Squat Hold

20 total Squat Thorasic 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)

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