The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 1, 2018 OPEN PROGRAM

WARM UP

8 BURPEES ON THE MINUTE X 8 MINUTES 

MOBILITY

3 MIN SEATED STRADDLE
2 MIN BUTTERFLY
2 MIN CHILD'S POSE
1 MIN STATIC BAR HOLD
1 MIN LEFT COUCH
1 MIN RIGHT COUCH 

REPEAT
2 ROUNDS OR 20 TOTAL MINUTES 

ACCESSORY

10 RING DIPS
MAX STRICT CHIN UPS 

4 ROUNDS NOT FOR TIME 

METCON

10 PULL-UPS + 25 AB MAT SIT UPS + 10 TOES TO BAR X 4 ROUNDS 

SCALE PULL-UPS TO JUMPING PULL-UPS IF NEED BE. 

Margaux AlvarezComment