The Vine Yard CrossFit

WOD&WINE/OPEN 2019

OCT 22, 2018 OPEN PROGRAM

WARM UP

16 MINUTE CHILL PACE RUN 

MOBILITY

1 MIN DRAGON LEFT LEG THEN 1 MIN RIGHT
1 MIN LIZARD RIGHT LEG THEN 1 MIN LEFT
1 MIN PIGEON LEFT LEG THEN 1 MIN RIGHT
2 MIN STANDING STRADDLE ( 1 MIN CENTER 30 LEFT 30 RIGHT)
1 MIN ELEVATED BANDED PIGEON LEFT THEN RIGHT

MOBILITY  IS 2 ROUNDS OR 20 MINUTES 

ACCESSORY
MAX STRICT PULL UPS
3 SKIN THE CATS 

ACCESSORY IS 2 ROUNDS NFT 

METCON
20 TOES TO BAR + 20 OVERHEAD PLATE WALKING LUNGE 25/15 + 20 BURPEE TO PLATE X 2 ROUNDS 

 

 

Margaux Alvarez