The Vine Yard CrossFit

WOD&WINE/2019 OPEN

NOV 3RD, 2018 OPEN PROGRAM

WELCOME TO THOSE JUST JOINING US, WE ARE NOW 3 MONTHS IN THE PROGRAM SO PLEASE ADAPT AND MODIFY AS NEEDED 

FOR EXAMPLE, THE WARM UP IF 8 WALLBALLS IS TOO MUCH START AT 5 OR 6 AND EACH WEEK ADVANCE AS ABLE 

THANK YOU 

WARM UP

9 WALLBALLS EVERY 30 SECONDS X 5 MINUTES 

MOBILITY

1 MIN DRAGON LEFT LEG THEN 1 MIN DRAGON RIGHT LEG
1 MIN LIZARD RIGHT LEG THEN 1 MIN LIZARD LEFT LEG
1 MIN PIGEON LEFT LEG THEN 1 MIN PIGEON RIGHT LEG
1 MIN STATIC BAR HOLD
1 MIN BOX LAT STRETCH HOLD
1 MIN T STRETCH LEFT ARM + 1 MIN T STRETCH RIGHT ARM 

REPEAT FOR TWO ROUNDS OR 20 TOTAL MINUTES
SEE VIDEO FOR DETAILS OF THE MOBILITY 

IF YOU WOULD LIKE TO SEE THE FULL 20 MINUTE MOBILITY COMMENT BELOW SO WE CAN SEE THE INTEREST OUT THERE 

ACCESSORY

8 FALSE GRIP RING ROWS
ACCUMULATE 1 MIN FREE STANDING HS HOLD 

X 4 RNDS NFT (NOT FOR TIME)

SEE VIDEO FOR SCALING ON HOLDS IF 1 MIN IS TOO MUCH START WITH 30 SEC WE ARE LOOKING FOR TECHNIQUE OVER TIME 

WORK OUT

12 MIN AMRAP (AS MANY REPS AS POSSIBLE)
100 WALLBALLS 20/14 + 50 BOX JUMPS 24/20 + 30 BAR MU 

SEE VIDEO FOR SCALING OPTIONS  IF YOU GET THROUGH THE ROUND START AGAIN AT WALLBALLS UNTIL TIME ENDS 

Margaux AlvarezComment