The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 27th, 2018 OPEN PROGRAM

WARMUP

1k easy pace row then 20 seconds all out, 40 seconds chill x 4 min

MOBILITY

1 MIN COUCH LEFT
1 MIN COUCH RIGHT
3 min SEATED STRADDLE
1 MIN ELEVATED BENT ARM LAT STRETCH
1 MIN LIZARD LEFT LEG
1 MIN LIZARD RIGHT LEG
1 MIN T STRETCH RIGHT ARM
1 MIN T STRETCH LEFT ARM

MOBILITY IS 2 ROUNDS, OR 20 TOTAL MIN

ACCESSORY

max strict chin ups +
8 GHR’s x 4

ACCESSORY IS 4 ROUNDS NFT

METCON

WITH A RUNNING 20 min clock:

MIN 1- max cal row
MIN 2- burpee bench overs
MIN 3- pistols,
MIN 4- db snatch 50/35
MIN 5- Rest

*each round are one minute amraps with 5th min as rest, for a total of 4 rounds

 

 

Margaux AlvarezComment