The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 4th, 2018 OPEN PROGRAM

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

Mobility:

1 min puppy dog stretch

1 min dragon each leg

1 min pigeon each leg

1 min single arm T stretch

3 seated straddle (1 min center, right, left)

x 2 rnds, 20 min total

 

Accessory:

1 min HS hold (freestanding or on wall) + 8 DB split squats x 4 rnds nft

 

Metcon:

200m run + 50 du + 20 pull-ups x 3 rnds for time

Traveling back from California, on the road so no video today, thanks for understanding!

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For extra work for those that want it and have time, Margaux 2018 is below: 

Back Squat 6x4

Strict Press 5x3

Weighted glute bridges 5x5

Press to hs and bridge work 30 min practice

rest as needed

12 db power snatch 70/50# + 30 ghd situps + 75 du x 3 rnds for time

Accessory 3 skin the cats + max strict chin ups + 15 v ups + 8 alt single leg strict ttb x 4 rounds nft 

Margaux Alvarez2 Comments