Metcon

February 5, 2018

WOD

CrossFit Saint Helens – CrossFit

Warm-up

5 min heat up

Then 3 rounds

5 sumo inchworm push ups

30 m each single arm farmer carry

10 each single leg kb deadlift

Metcon (Time)

7 rounds for time of:

14 dumbbell deadlifts

14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

Mobility

Focus:

Sink Mobility – 4 x 30 Sec Hold

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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