The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 8th, 2018 OPEN PROGRAM

WARM UP

8 WALLBALLS 20/14# every 30 seconds x 5 MIN 

*this warm up is an extremely taxing warm up - if you are just starting off and it gets tough, either drop a rep or a min off the warm up
ie 7 wallballs every 30 sec x 5 min or
     8 wallbals every 30 sec x 4 min 

MOBILITY

60 sec right arm 90 degree banded hold
60 sec  left arm 90 degree banded hold
1 MIN lat stretch (this will aid in pull ups, and bar mu)
1 MIN RIGHT LEG DRAGON
1 MIN  LEFT LEG DRAGON
1 MIN SINGLE RIGHT LEG FORWARD FOLD
1 MIN SINGLE LEFT LEG FORWARD FOLD
3 MIN SEATED STRADDLE
(1 min center hold 1 min right hold 1 min left hold)

ACCESSORY

8 GLUTE HAM RAISES
20 BIRD DOGS + 3 CATS STRETCHES OR 10 R HYPERS (if you have access)

WORKOUT

30 WALLBALLS 20/14 + 20 CAL ROW + 10 BURPEE BENCH OVERS X 3 ROUNDS  

 

Margaux AlvarezComment