The Vine Yard CrossFit

WOD&WINE/OPEN 2019

OCT 10TH - 2019 OPEN PROGRAM

Warmup: 7 burpees otm x 8 min

Mobility:

2 min pigeon left leg

2 min pigeon right leg

2 min seated single leg forward fold left leg

2 min seated single leg forward fold right leg

2 min child's pose with bent arms

2 min thread the needle shoulder stretch left arm

2 min thread the needle shoulder stretch right arm

2 min single arm T stretch left arm

2 min single arm T stretch right arm

2 min frog stretch

Accessory: 8 bulgarian split squats each leg w/DB + 25 hollow rocks x 4 rnds nft

Metcon: 100 du + 75 kbs 53/35# + 50 pull ups + 25 goblet squats 53/35# for time´╗┐

MARGAUX 2018

30 min chill run

1 hour mobility

8 candle sticks + 7 hollow/ superman complex x 4 rnds nft

10 shspu 4/2 inch deficif + 60ft hsw rest 3 min x 3

Lifting:

Muscle snatch 6x2

High hang snatch 6x1

Hang snatch 6x1

Clean + 2 FS + push jerk rest 2 min x 5

Weighted pull ups 6x3

Interval metcon: 15 cal assault bike + 15 c2b pu + 10 burpee over bench + max t2b rest 3 min x 4 rnds

Share with us below how you are liking the programming!

Margaux Alvarez5 Comments