The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 24TH, 2018 OPEN PROGAM

Hope you all had a great Thanksgiving and enjoyed the time with family and friends!

Warmup: 1500m easy pace row, if it's nice outside go for a 6 min easy pace run

Mobility:

1 min banded kneeling lat/lizard stretch each arm

1 min banded straight arm stretch each arm

1 min banded internal rotation stretch each arm

1 min dragon stretch each leg

1 min pigeon stretch each leg

x 2 rnds, 20 min total

 

Accessory:

8 false grip ring pull-ups (scale to false grip ring rows if need be) + 8 single arm bent over rows

 

Metcon:

14 min amrap of: 6 power snatch 115/75# + 12 kbs 53/35# + 24 goblet squats 

 

Margaux AlvarezComment