The Vine Yard CrossFit

WOD&WINE/OPEN 2019

OCT. 29TH, 2018 OPEN PROGAM

WARM UP

1K ROW 

PREHAB

5 SKIN THE CATS
10 GLUTE BRIDGES
10 BIRD DOGS 

10 BENT ARM WALL SHOULDER RAISES
10 SCAP PRESSES
30 SEC LEFT ARM HOLD
30 SEC RIGHT ARM HOLD
1 MIN LAT STRETCH
REPEAT THIS CYCLE X 3 TOTAL ROUNDS 

ACCESSORY
6X3 WEIGHTED STRICT PULL UPS 

METCON

AMRAP 12 MINUTES INCREASE BY 3 EACH ROUND
3 BURPEES + 3 TOES TO BAR
6 BURPEES + 6 TOES TO BAR
9 BURPEES + 9 TOES TO BAR
12 BURPEES + 12 TOES TO BAR
15 BURPEES + 15 TOES TO BAR
ETC.. UNTIL TIME EXPIRES 

Margaux AlvarezComment