Metcon

October 15, 2017

WOD

CrossFit Saint Helens – CrossFit

Warm-up

Dynamic

Metcon (Time)

5 rounds for time of:

20 wall-ball shots, 20/14

75/55-lb. sumo deadlift high pulls, 20 reps

20-inch box jumps, 20 reps

75/55-lb. push presses, 20 reps

Row 20 /14 calories

Rest 1 minute

Mobility

Focus: Banded Oly Wall Squats 2 Minutes

Flow Routine:

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)

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