The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 4TH, 2018 OPEN PROGRAM

THANKS AGAIN FOR TUNING IN 

WARM UP

1500M EASY PACE ROW 

MOBILITY

1 MIN BANDED LIZARD
1 MIN BANDED HIP
1 MIN BANDED PIGEON
ALTERNATE LEGS  THEN 

1 MIN BANDED SHOULDER IN LIZARD RIGHT ARM
1 MIN BANDED SHOULDER IN LIZARD LEFT ARM
2 MIN SEATED STRADDLE
1 MIN CENTER HOLD 30 SEC RIGHT HOLD 30 SEC LEFT HOLD 

ACCESSORY

10 EVIL WHEELS
ACCUMULATE 30 SEC L SIT HOLD
SEE VIDEO FOR ALTERNATE METHODS OF L SIT
ACCESSORY IS 4 ROUNDS NOT FOR TIME 

METCON
INTERVAL SATURDAY 

4 MINUTES AS HARD AS YOU CAN THEN 2 MINUTES REST
(if you are starting off then start at 3 minutes this will get nasty)
START EACH ROUND WHERE YOU LEFT OFF
GOOD LUCK 

DO
10 FRONT SQUATS 135/95 + 10 PULL UPS + 10 DEADLIFTS 135/95 + 10 BAR FACING BURPEES OVER THE BAR 

THANKS AGAIN FOR BEING A PART OF THIS REMEMBER ONE DAY AT A TIME ONE WORK OUT AT A TIME - CONSISTENCY BREEDS SUCCESS

 

Margaux AlvarezComment