The Vine Yard CrossFit

WOD&WINE/2019 OPEN

DEC 13th, 2018 OPEN PROGRAM

WARMUP: 100 du then 20 du otm with singles in the remaining time x 4 min

MOBILITY:

3 min seated straddle

1 min pigeon each leg

1 min lat hold

1 min 90 degree hold each arm

1 min banded lat & lizard stretch each side

x 2 rnds, 20 min total

 

ACCESSORY: 25 banded scap pull each arm + 5 hip thrusts (or glute bridges) x 4 rnds nft

 

METCON: 50 air squats + 30 kbs 70/53# + 15 pull-ups x 3 rnds nft

Have fun & #JUSTGAUX!

Margaux AlvarezComment