The Vine Yard CrossFit

WOD&WINE/2019 OPEN

OCT 25TH, 2018 OPEN PROGRAM

WARM UP

100 DU BUY IN THEN 20 ON THE MINUTE WITH SINGLES IN REMAINING MINUTE X 3 MINUTES 

MOBILITY

3 MINUTE CHILD'S POSE
THEN PREHAB

20 BIRD DOGS
5 CAT STRETCHES
10 GLUTE BRIDGES
10 BANDED GOOD MORNINGS 

REPEAT THE COMPLEX MOBILITY + PREHAB 

ACCESSORY

1 MIN STATIC BAR HOLD
10 RING ROWS 

WORKOUT

10 BOX JUMPS 24/20 + 50 DU + 10 FRONT SQUATS 135/95 X 4 ROUNDS 

 

Margaux Alvarez