The Vine Yard CrossFit

WOD&WINE/2019 OPEN

DEC 15th, 2018 OPEN PROGRAM

WARM UP


 9 burpees on the minute X 9 minutes 

MOBILITY


2 MIN SEATED STRADDLE
1 MIN BANDED PIGEON LEFT LEG
1 MIN BANDED HAMSTRING LEFT LEG
1 MIN BANDED PIGEON RIGHT LEG
1 MIN BANDED HAMSTRING RIGHT LEG
1 MIN LAT STRETCH
1 MIN CHILD'S POSE 

ACCESSORY


4 NEUTRAL TO HOLLOW
4 NEUTRAL TO SUPERMAN
6 SUPERMAN/HOLLOW COMPLEX 

15 EVIL WHEELS 

ACCESSORY IS 4 ROUNDS NFT 

METCON

16 MIN AMRAP 

10 DB THRUSTERS  50/35 + 10 DB STEP UPS 24/20 + 10 TOES TO BAR + 10 CAL ROW 

EXTRA CREDIT MARGAUX 2018

20 min chill run then 3 min of 20 sec sprint 40 sec relax run then 3 min chill run
30 min mobility
10 r hyper + 10 ghr + 10 double arm squat use light weight x 4 

snatch 10-8-6-4-2 power or full 

clean
10-8-6-4-2"

squat
10-8-6-4-2 include 3 box jumps 36/30 between sets


10 single leg max jump off bench right then leg rest as needed. x3


5-10-5 aggility test rest 1 min x 5 right then left


METCON1

6 thrusters 225/155 + 60 ft hs walk + 60 ft prowler 355/280 + 60 hspu + 60 ft prowler + 60 ft hs walk + 6 thrusters for time 

"accessory
max mu rest as needed x 3
then max bar mu rest as needed x 2 "

Margaux AlvarezComment