The Vine Yard CrossFit

WOD&WINE/2019 OPEN

NOV 29th, 2018 OPEN PROGRAM

WARM UP 

9 WALL BALLS (20/14# TO 10FT TARGET) EVERY 30 SEC X 4 MINUTES 

MOBILITY 

1 MIN BANDED PIGEON LEFT LEG
1 MIN BANDED PIGEON RIGHT LEG
1 MIN BANDED HIP RIGHT LEG
1 MIN BANDED HIP LEFT LEG
1 MIN BANDED SHOULDER IN LIZARD HOLD LEFT
1 MIN BANDED SHOULDER IN LIZARD HOLD RIGHT
1 MIN BANDED BANDED INTERNAL ROTATION RIGHT
1 MIN BANDED BANDED INTERNAL ROTATION LEFT
1 MIN STRAIGHT ARM BANDED LEFT ARM
1 MIN STRAIGHT ARM BANDED RIGHT ARM 

REPEAT TOTAL 2 ROUNDS OR 20 TOTAL MINUTES 

ACCESSORY 

15 GHD SIT UPS TO PARALLEL - OR SCALE WITH 25 AB MAT SIT UPS
3 NEUTRAL TO HOLLOW + 3 NEUTRAL TO SUPERMAN + 5 SUPERMAN/HOLLOW COMPLEX 

X 4 ROUNDS NFT 

METCON
5 ROUNDS FOR TIME
8 DB THRUSTER 50/35 + 8 DB WALKING STEP UPS 24/20 + 8 TOES TO BAR 

Margaux AlvarezComment