The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 1ST, 2018 OPEN PROGRAM

WARM UP
 8 min chill/easy going run, if weather not good, 1500m chill row

MOBILITY

1 MIN BANDED SHOULDER LIZARD RIGHT ARM
1 MIN BANDED SHOULDER LIZARD LEF ARM
3 MIN SEATED STRADDLE
1 MIN CENTER
1 MIN RIGHT
1 MIN LEFT
1 MIN PIGEON LEFT LEG
1 MIN PIGEON RIGHT LEG 

x 2 rnds, 20 min total

ACCESSORY
MAX UNBROKEN BAR MU
15 RING ROWS 

ACCESSORY IS 4 ROUNDS NFT 

METCON
15 MIN AMRAP

15 pull ups + 25 wallballs + 20 front rack walking lunges 115/75#

EXTRA CREDIT 

STRENGTH 

SNATCH 10 - 8 - 6 - 4 - 2 REST AS NEEDED B/W SETS 

BENCH PRESS 5X5 

SQUAT 10 @ 70% THEN 20 @60% 

5X5 HIP THRUSTS 

METCON 1 

10 BAR MU + 30 CAL ROW + 16 THRUSTER 155/105 X 3 ROUNDS 

 

Margaux AlvarezComment