Metcon

October 12, 2017

WOD

CrossFit Saint Helens – CrossFit

Warm-up

3 rounds

5 inchworms +6 shoulder taps

:15 standing single leg hold

:15 L or tuck hang

10 hollow to tuck

Metcon (Time)

30 Thrusters, 75/55

3 Rope Climbs, 15 ft.

20 Thrusters, 75/55

2 Rope Climbs, 15 ft.

10 Thrusters, 75/55

1 Rope Climbs, 15 ft.

Mobility

Focus- Banded hip extension/banded couch 2min each leg

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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