Metcon

January 31, 2018

WOD

CrossFit Saint Helens – CrossFit

Warm-up

800m jog

Then

5 rounds increasing intensity each round and rounds 4-5 change beat swings to pull ups and step ups to pistols

10 Beat swings

8 each lateral box step ups

5 perfect push ups

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

15 push-ups

20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Mobility

Focus:

Banded Front Rack – 2 min each

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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