Metcon

February 6, 2018

WOD

CrossFit Saint Helens – CrossFit

Warm-up

500 m row or 30 cal bike

Then

3 rounds

:30 single arm oh db hold each

10 inch worms (no push ups)

6 Sampson lunge

:30 Kipping

10 alternating dead bugs

Metcon (Time)

30 overhead walking lunges

30 knees-to-elbows

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate

Mobility

Focus:

Couch Stretch – 3min Each Side

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)

Subscribe

Subscribe to our e-mail newsletter to receive updates.

No comments yet.

Leave a Reply