Metcon

October 10, 2017

WOD

CrossFit Saint Helens – CrossFit

Warm-up

1000m row

Thruster instruction

Metcon (Time)

15-12-9 reps for time of:

135/95-lb. power cleans

135/95-lb. thrusters

Mobility

Focus- Flow

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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