The Vine Yard CrossFit

WOD&WINE/2019 OPEN

OCT 30TH, 2018 OPEN PROGRAM

WARM UP

750M ROW CHILL PACE THEN
20 SEC ALL OUT 40 SEC CHILL PACE X 4 MINUTES 

MOBILITY

30 SEC AIR SQUAT HOLD
30 SEC AIR SQUAT HOLD GRAB ANKLES PUSH KNEES OUT
30 SEC SQUAT HOLD WITH PVC INTERLOCKING FINGERS BTN
30 OHS PVX HOLD 

1 MIN BANDED OH SQUAT HOLD RIGHT
1 MIN BANDED OH SQUAT HOLD LEFT 

1 MIN SINGLE ARM BANDED HOLD LEFT ARM
1 MIN SINGLE ARM BANDED HOLD RIGHT ARM 

1 MIN BANDED HIP LEFT LEG  
1 MIN BANDED HIP RIGHT LEG 

2 MIN SEATED STRADDLE
1 MIN CENTER 30 SEC LEFT 30 SEC RIGHT 

REPEAT FOR 2 ROUNDS OR 20 TOTAL MINUTES 

ACCESSORY

3 SKIN THE CATS
12 FALSE GRIP RING ROWS

x 4 RNDS NFT (NOT FOR TIME)

WORKOUT

400M RUN + 50 AIR SQUATS + 500M ROW X 2 ROUNDS FOR TIME 

LET US KNOW HOW IT GOES!

Margaux Alvarez2 Comments