The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 20TH - 2019 OPEN PROGRAM

Interval day

Warmup: 250m chill row then dynamic movements: lunges, leg circles, arm swing, high knees, butt kicks, side shuffle

500m row, rest 2 min x 4

1000m row, rest 4 min x 3

Cooldown: walk around for 3-5 min, then stretch for about 5 min

Margaux 2018

25 min concept 2 bike then 20/40 x 5 min

30 min mobility

10 rev hyper + 10 ghr x 4 rnds nft

weightlifting

5x5 bench press

10x2 ohs

5x5 db bent over row

5x5 db strict press

6x3 weighted pull ups

metcon1: 15 pull ups + 10 bmu + 5 power snatch 185/125# x 4 rnds for time

rest as needed

metcon 2: 250m ski erg + 25 ghd hip ext x 3 rnds nft

Margaux AlvarezComment