The Vine Yard CrossFit

WOD&WINE/2019 OPEN

NOV 14th - TRACK DAY

CAUTION: we carefully add volume each week to the program, if you are jumping in now cut back and work your way up as able, OR START ON FIRST TRACK WORK OUT BELOW

TRACK WORK 

PICK A GYMNASTIC MOVEMENT 

12 CHEST TO BAR PULL-UPS / 4 BAR MUSCLE UPS / 4 MUSCLE UPS 

RUN 400M RUN + CHOSEN GYMNASTIC REST 2 MIN REPEAT FOR 4 ROUNDS 

GOOD LUCK 


LAST WEEK TRACK DAY 

400m run 25 air squats rest 2 min x 4 

sounds harmless, go as hard as you can on the runs - have fun 

Margaux AlvarezComment