The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JAN 10th, 2018 OPEN PROGRAM

WARM UP

9 BURPEES ON THE MINUTE X 9 MINUTES 

MOBILITY

2 MIN ELEVATED LAT STRETCH
4 MIN PUPPY DOG
2 MIN THREAD THE NEEDLE LEFT ARM
2 MIN THREAD THE NEEDLE RIGHT ARM
2 MIN ELEVATED LAT BENT ARM STRETCH
4 MIN BUTTERFLY
2 MIN LEFT PIGEON
2 MIN RIGHT PIGEON 

MOBILITY TODAY IS FOCUSING ON LONGER HOLDS
1 ROUND FOR 20 MINUTES 

NO ACCESSORY TODAY

METCON 12 MIN TIME CAP

30 BAR FACING BURPEES + 30 SQUAT CLEANS 135/95
20 BAR FACING BURPEES + 20 CLEANS 225/155  
10 BAR FACING BURPEES + 10 CLEANS 275/185


MARGAUX 2018

WARM UP

20 min assault bike chill pace ride then 20/40 x 5 min
mobilize 30 min
1 snatch on the minute AHAP x 10 min
10 ohs 185/135 + 100 ft hs walk rest 2 min x 3  

squat 5x5
straight leg box jumps 6x3 

 

METCON 1
100 ghd sit ups + 30 mu for time 

METCON 2
15/12 cal assault bike + 12 burpee bench overs + 10 heavy dball overs 150/100# rest 2 min x 4 

ACCESSORY
max strict chin ups + 5 strict hspu with vest + 25 weighted vest push ups +  

Margaux AlvarezComment