The Vine Yard CrossFit

WOD&WINE/OPEN 2019

OCT 20TH

WARM UP
9 wall balls 20/14# every 30 sec x 5 min

MOBILITY
1 min pigeon each leg +
2 min child’s pose
2 min seated straddle (1 min center, 30 sec L 30 sec R)
1 min straight arm banded stretch each arm
1 min internal banded rotation stretch each arm
X 2 rnds, 20 min


ACCESSORY
3 neutral to hollow + 3 neutral to superman + 5 superman hollow complex
1 min accumulate hs hold either against wall or free standing 

METCON
10 min AMRAP 400m farmer carry 50/35 + 20 walling lunge steps + 50 airsquats

Margaux Alvarez