The Vine Yard CrossFit

WOD&WINE/OPEN 2019

OCT 29TH - 2019 OPEN PROGRAM

Warmup: 100 du buy in then 20 otm x 4 min

Mobility

2 min banded lat/lizard stretch right side

2 min banded lat/lizard stretch left side

1 min banded overhead squat hold

2 min frog stretch

2 min banded dragon on left side

2 min banded dragon on right side

2 min banded single leg hamstring bent over fold left leg

2 min single leg hamstring bent over fold right leg

2 min elvated pigeon right leg

2 min elevated pigeon left leg

1 min bar hang

Accessory: 10 v- ups + 15 ring dips x 4 rnds nft

Metcon: 21 - 15 - 9 of db power snatch 50/35# + db FS (1 db) + pull ups for time

MARGAUX 2018

1250k row then 20 sec all out, 40 sec chill x 5 min

30 min mobility

include 10 ghr + 10 r hyper x 4 rounds

1 wall walk + 1 min hs hold + 25ft hsw, rest 2 min x 3 rnds

WEIGHTLIFTING

Behind the neck press 6x4

Push Press 10x2

Front squat 5x3

rest as needed

Metcon 1: 5 c2b pu + 10 bar facing burpees + 15 cal assault bike x 4 rnds nft

rest as needed

10 alt db snatch 70/55# + 50ft prowler push rest 30 seconds x 8 rnds

Accessory work: 10 evil wheels + 30 hollow rocks x 4 rnds for time

Margaux Alvarez4 Comments