The Vine Yard CrossFit

WOD&WINE/2019 OPEN

OCTOBER 23, 2018 OPEN PROGRAM

WARM UP

1K ROW EASY PACE ROW THEN 20 SEC ALL OUT 40 SEC CHILL PACE X 4 MIN 

When we say chill pace we want an easy aerobic or talking pace, the all out which is 20 sec we want you to row as hard then train recover with 40 sec of easy pace row. 

MOBILITY

1 MIN T STRETCH LEFT ARM THEN 1 MIN T STRETCH RIGHT ARM
3 MIN SEATED STRADDLE ( 1 MIN CENTER 1 MIN LEFT 1 MIN RIGHT) 
2 MIN BUTTERFLY
1 MIN AIRSQUAT HOLD 

2 ROUNDS OR 16 MINUTES 

ACCESSORY

15 V UPS
10 EVIL WHEELS 

WORKOUT

12 DEADLIFTS 135/95 + 9 HANG POWER CLEANS + 6 SHOULDER TO OVERHEAD X 4 ROUNDS 

Margaux Alvarez