Call Us: (860) 339.5317

SNAKE VENOM

7
Aug

SNAKE VENOM

Midcoast CrossFit – CrossFit

View Public Whiteboard

Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

Mobility/dynamic 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

(No Measure)

SKILL WORK: (GOAT DAY)

4 MIN EMOM:

PERFORM 8-12 GOAT MOVEMENT #1, REMAINING TIME REST

3 RD TABATA

GOAT MOVEMENT #2

AND PLANK PUSHUPS (ALTERNATE)

Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP:

(SNAKE VENOM)

5 RING DIP

(ASSISTED)(RING DIP)(M.U.)

100 M FARMER CARRY (KB)(EA. ARM)

(35/26)(53/35)(70/53)

10 DB SNATCH (5 EA. ARM)

(35/15)(55/35)(KB IF NEEDED)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

Leave a Reply