The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEc 16TH, 2018 OPEN PROGRAM

WARM UP
 1500m chill row

MOBILITY

1 MIN RIGHT LEG COUCH
1 MIN LEFT LEG COUCH
1 MIN RIGHT LEG LIZARD
1 MIN LEFT LEG LIZARD
1 MIN RIGHT LEG PIGEON
1 MIN LEFT LEG PIGEON
2 MIN BUTTERFLY
1 MIN RIGHT LEG T STRETCH
1 MIN LEFT LEG T STRETCH 

x 2 rnds, 20 min

ACCESSORY
MAX CHIN UPS
30 PUSH UPS

X 4 ROUNDS 

METCON 

100 AB MAT SIT UPS  + 80 DB WALKING LUNGES 50/35# + 60 wall balls 30/12# + 40 pull ups + 20 HSPU

working on video stay tuned 

MARGAUX 2018 

2K ROW CHILL PACE 

30 MIN MOBILITY 

MAX SNATCH THEN 30 REPS FOR TIME 70% 
MAX CLEAN THEN 15 REPS 80% 
MAX FRONT SQUAT THEN 20 REPS FOR TIME 70% 

METCON 1
AMRAP 4 MIN REST 2
15 CAL ROW + 30 WALLBALLS 20/14 11FT TARGET + 15 HSPU + 10 BENCH
4 ROUNDS START EACH ROUND WHERE YOU LEFT OFF 

METCON 2 

200M FARMER DB CARRY + 15 DB SNATCH 50/35 + 200M RUN X 3 ROUNDS FOR TIME 

NO ACCESSORY TODAY 

Margaux AlvarezComment