The Vine Yard CrossFit

WOD&WINE/2019 OPEN

NOV 27th, 2018 OPEN PROGRAM

WARMUP: 

8 burpees otm x 9 min 

 

MOBILITY:

Shoulder drills: 10 reps reverse flys + 10 reps front raises + 10 reps side/lateral raises + 10 reps 90 degree bent arm raises x 3 rnds nft

Then 1 min couch stretch each leg 

1 min pigeon each leg

1 min child's pose

1 min elevated lat stretch

x 2 rnds, 12 min

 

ACCESSORY: 

1 min handstand hold (on or off wall) + 25 hollow rocks x 4 rnds nft 

 

METCON: 

250m row + 10 burpees over the rower + 10 pullups rest 2 min x 4 rnds

HAVE FUN!!

extra credit weightlifting 

set a runnnng clock for 20 min power sntach 1 hang snatch 1 ohs on even + 30 ft hs walk on odd 

max power clean then 80% 2 power clean + 2 mu x 10 min 

squat 70% x10 rest as needed squat 20 60% both for time and unbroken 

Margaux AlvarezComment