The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 14th, 2018 OPEN PROGRAM

We apologize but MARGAUX is unavailable today for filming. She is currently traveling back from Arizona. Thank You 


WARM UP
250M ROW + 25 OPEN BAR THRUSTERS + 250M ROW 

MOBILITY

2 MIN COUCH LEFT LEG
2 MIN DRAGON LEFT LEG
2 MIN LIZARD LEFT LEG
2 MIN PIGEON LEFT LEG
3 MIN SEATED STRADDLE
1 MIN BAR HANG
2 MIN COUCH RIGHT LEG
2 MIN DRAGON RIGHT LEG
2 MIN LIZARD RIGHT LEG
2 MIN PIGEON RIGHT LEG 

1 TOTAL ROUND 20 MINUTES 

ACCESSORY
MAX TOES TO BAR UNBROKEN
MAX PULL UPS UNBROKEN 

ACCESSORY IS 4 ROUNDS NFT REST AS NEEDED 

METCON
10 SNATCH 135/95 + 15 CAL ROW + 5 BAR MU X 4 ROUNDS 

MARGAUX 2018


WARM UP

125 du buy in then
30 otm x 5 min with singles in remaining time 

30 min mobility include 2 legless rope climbs + 1 peg board + 15 ring rows in this time X 4 ROUNDS
when ready


METCON 1
40 wallballs 30/20# + 30 toes to bar + 20 box jump overs 24/20 + 30 toes to bar + 40 wallballs 

REST AS NEEDED 

1 snatch + h snatch + snatch ahap x 10 rest as needed bw sets
1 clean + 1 front squat + 1 power jerk ahap x 10 rest as needed bw sets
10 front squats from floor 185 for time
rest as needed 

METCON 2
9 ring mu + 12 p snatch 115/80 + 15 cal bike x 3 rounds
accessory
1 min free standing hs hold + 30 weighted. ghd hip extensions + 5 parallette hspu + 8 alt strict t2b 

Margaux AlvarezComment