Metcon

October 16, 2017

WOD

CrossFit Saint Helens – CrossFit

Warm-up

200m power walk

25 ft shin grab, 25 ft ankle grab, 25 ft Russian kick, 25 ft dyna

50 ft high knees/butt kicks/high knee karaoke each direction

3x :20 hang, 10 scap pull ups, 5 3 sec hold, push away from top

Metcon (4 Rounds for reps)

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do 155/105- lb. clean and jerks

Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups

Rest 1 minute

From 12:00-15:00, run 400 meters then do 155/105-lb. clean and jerks

Mobility

Focus:

Hamstring Dislocates – 2 minutes each

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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