The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 2nd 2018 OPEN PROGRAM

APOLOGIZE THERE IS NO VIDEOS TODAY

WARM UP

1k row then 20 sec all out 40 sec chill pace x 3 minutes 

MOBILITY
: 30 sec roll out arch of each foot (1 min total)
1 min lizard each leg
1 min elevated pigeon
1 min single leg forward fold
2 min puppy dog stretch
1 min standing straddle
x 2 rnds, 20 min total

ACCESSORY

12 v-ups
MAX TOES TO BAR 

METCON

4 min on 2 min off x 4 rnds, start where you left off each cycle: 30 du + 15 cal row + 10 power cleans 135/95# + 5 S2OH 

Margaux 2018 

WARM UP
2k chill row
30 min mobility
WEIGHTLIFTING
Snatch to heavy single
Then at 60%, 30 snatches for time
Clean to heavy single
Then at 70%, 15 cleans for time

METCON
4 MIN ON 2 MIN REST X 4 ROUNDS
15 WALLBALL + 10 CHEST TO BAR + 15 CAL ROW + 10 BURPEE BENCH OVERS 

REST AS NEEDED 

200m farmer carry + 20 db Power snatch 70/50# + 200m sled drag (45+45/45+25) + 20 db Power snatch + 100ft sled push 345/280 for time 

Margaux Alvarez2 Comments