Metcon

October 11, 2017

WOD

CrossFit Saint Helens – CrossFit

Warm-up

5 minutes :30 on :30 off bike or row with partner

2 x

10 alternating scorpions

8each lateral box step ups 20-30”box

Box pistol progression

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

10-cal. bike/row

15 push-ups

20 single-leg squats, alternating

Mobility

Focus- Quad Smash 3+ minutes 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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