The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 9th, 2018 OPEN PROGRAM

WARMUP
 1500m chill row

MOBILITY
1 min banded shoulder joint each arm
1 min straight arm 45 degree stretch each arm
1 min banded lat/lizard stretch
1 min banded hamstring each leg
2 min puppy dog
x 2 rnds, 20 min

ACCESSORY
kip complex (4 neutral to hollow + 4 neutral to superman + 6 hollow/superman kip) + 
20 banded good mornings x 4 rnds NFT

METCON
100 du + 80 wall balls 20/14# + 60 kbs 53/35# + 40 box jumps + 20 s2oh 155/105 for time

WEIGHTLIFTING EXTRA CREDIT 

MAX SNATCH THEN 20 REPS FOR TIME 75%

MAX CLEAN THEN 20 REPS FOR TIME 75%

Margaux AlvarezComment