The Vine Yard CrossFit

WOD&WINE/2019 OPEN

OCT 28TH, 2018 OPEN PROGRAM

FIRST - I apologize for not having the track work out up last night. My dad had a stroke and we have been in the hospital, we put the program up on our monthly payments and forgot to include it on Wod and Wine Club. I apologize for that! 

OCT 28 

WARM UP

9 WALLBALLS 20/14 every 30 sec x 4 minutes 

MOBILITY

1 MIN BANDED SHOULDER RIGHT ARM
1 MIN BANDED INTERNAL ROTATION RIGHT ARM
1 MIN TRICEP/LAT RIGHT ARM 

WHEN DONE SWITCH TO LEFT ARM AND REPEAT 

1 MIN ELEVATED PIGEON IF NO ELEVATION IS POSSIBLE DO ON FLOOR 

MOBILITY IS 2 ROUNDS OR 20 MINUTES 

ACCESSORY

1 MIN ACCUMULATE HS HOLD - FREE STANDING OR AGAINST THE WALL 

WORK OUT

10 LEFT SINGLE ARM DB 50/35 + 10 RIGHT SINGLE ARM DB + 15 PULL UPS + 30 WB 20/14 X 3 ROUNDS  

 

Margaux Alvarez