The Vine Yard CrossFit

WOD&WINE/2019 OPEN

Nov 11th, 2018 OPEN PROGRAM

WARM UP 

1500M ROW CHILL PACE 

MOBILITY 

1 MIN COUCH LEFT LEG
1 MIN COUCH RIGHT LEG
1 MIN LEFT LEG LIZARD
1 MIN RIGHT LEG LIZARD
2 MIN PUPPY
1 MIN SINGLE LEG FORWARD FOLD LEFT LEG
1 MIN SINGLE LEG FORWARD FOLD RIGHT LEG
1 MIN SEAL 

REPEAT FOR TWO ROUNDS OR 18 MINUTES 

ACCESSORY 

ACCUMULATE 1 MIN FREE STANDING HOLD OR USE WALL
MAX TOES TO BAR
4 ROUNDS NOT FOR TIME 

WORK OUT
4 ROUNDS OF
4 MIN ON, 2 MIN REST 

10 ALT DB SNATCH 50/35 + 12/10 CAL ROW + 10 PULL UPS + 10 DB GOBLET SQUAT. 

extra credit after video

 

weightlifting 

max snatch then 30 for time at 70%

max cj 

front squat 6x 3 with 2 sec pause 

Margaux AlvarezComment