The Vine Yard CrossFit

WOD&WINE/OPEN 2019

OCT 31ST - 2019 OPEN PROGRAM

HAPPY HALL-O-WINE

WARM UP

9 WALLBALLS EVERY 30 SEC X 5 MIN

MOBILITY

2 MIN DRAGON LEFT LEG

2 MIN LIZARD LEFT LEG

2 MIN PIGEON LEFT LEG

2 MIN DRAGON RIGHT LEG

2 MIN LIZARD RIGHT LEG

2 MIN PIGEON RIGHT LEG

2 MIN BUTTERFLY

2 MIN T STRETCH LEFT SHOULDER

2 MIN T STRETCH RIGHT SHOULDER

2 MIN CHILD'S POSE

ACCESSORY

30 HOLLOW ROCKS

MAX L SIT HOLD

4 ROUNDS NFT

METCON

100 WALLBALLS 30/20 50 TOES TO BAR 25 BAR MUSCLE UP FOR TIME

Margaux AlvarezComment