The Vine Yard CrossFit

WOD&WINE/2019 OPEN

NOV 6TH, 2018 OPEN PROGRAM

WARM UP

8 BURPEES ON THE MINUTE X 10 MINUTES 

MOBILITY

1 MIN ELEVATED BANDED PIGEON
1 MIN LYING BANDED HAMSTRING
ALTERNATE LEGS REPEAT 

1 MIN LAT STRETCH
1 MIN STATIC BAR HOLD
2 MIN CHILD'S POSE 

1 MIN COUCH STRETCH RIGHT LEG THEN LEFT 

REPEAT FOR TOTAL OF 20 MINUTES 

ACCESSORY

8 GHR
3 SUPERMAN TO NEUTRAL + 3 HOLLOW TO NEUTRAL + 5 SUPERMAN/HOLLOW COMPLEX 

this complex is a big deal for us, we have seen bar muscle ups two years in a row so we can assume we will see them again this year. This complex builds the foundation for a solid bar muscle up, even Margaux who is good at them does these regularly.

METCON
30 AB MAT SIT UPS + 15 PULL UPS + 10 TOES TO BAR X 3 ROUNDS FOR TIME  

VIDEO IS UPLOADING 

Margaux AlvarezComment