The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 17th, 2018 OPEN PROGRAM

WARM UP 

 9 BURPEES ON THE MINUTE X 9 MINUTES 

MOBILITY 

4 MIN BUTTERFLY
2 MIN STANDING STRADDLE
2 MIN RIGHT LEG FOLDED LEG
2 MIN LEFT LEG FOLDED LEG
2 MIN RIGHT ARM T STRETCH
2 MIN LEFT ARM T STRETCH
4 MIN CHILD'S POSE
2 MIN STANDING ELEVATED LAT STRETCH 

METCON 

15 CAL ROW + 10 BURPEE OVER ROW + 10 TOES TO BAR + MAX UNBROKEN PULL UPS REST 2 MIN X 4 OR 5 ROUNDS 

 

 

MARGAUX 2018

7 wallball every 30 seconds to 11 ft target x 5 min
30 min mobility
include 3 legless ropeclimbs up and down as fast as possible x 4 rounds
when ready
10 mu + 25 thruster 75/55 + 1k row + 25 thrusters + 10 mu
rest as needed
1 snatch otm as heavy as possible
15 snatch for time 185/135
1 hang clean + max power jerk on the minute x 10 min
rest as needed
100 ft hs walk for time rest 2 min 100 ft hs walk rest 1 min 100 ft hs walk for time
rest as needed
20 parallette hspu for time
metcon 2
15/12 cal assault bike + 25 unbroken wallball 30/20 + 15 hspu rest 2 min x4 

Margaux AlvarezComment