The Vine Yard CrossFit

WOD&WINE/2019 OPEN

NOV 25TH, 2018 OPEN PROGRAM

WARMUP: 

100 du then 20 otm with single unders the remaining time x 5 min

 

MOBILITY:

30 sec air squat hold + 30 sec  ankle grab knee out + 30 sec front squat + 30 sec behind the neck interlock hold (2 min)

3 min puppy dog stretch 

2 min butterfly

1 min standing forward fold with interlocked hands

1 min lizard each leg

x 2 rounds, 20 minutes 

 

ACCESSORY:

8 bulgarian split squats + kip complex (3 neutral to hollow - 3 neutral to superman - 5 hollow/superman) x 4 rnds nft 

 

METCON: 

50 db walking lunges 50/35# + 50 wall balls 20/14# + 50 cal row + 50 handstand pushups for time 

 

EXTRA CREDIT 

- MAX SNATCH THEN 30 SNATCHES 60% FOR TIME 

MAX CLEAN THEN 15 CLEAN 80% FOR TIME 

FRONT SQUAT 6X2 WITH 2 SEC PAUSE 

Margaux AlvarezComment