The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 3rd - 2019 OPEN PROGRAM

WARM UP

1500 m ROW CHILL PACE

MOBILITY

2 MIN FOAM ROLL

2 MIN LEFT DRAGON

2 MIN LEFT LIZARD

2 MIN LEFT PIGEON

2 MIN BUTTERFLY

2 MIN STANDING STRADDLE

2 MIN RIGHT DRAGON

2 MIN RIGHT LIZARD

2 MIN RIGHT PIGEON

2 MIN FOAM ROLL

ACCEESSORY

1 MIN AMRAP BURPEEES

8 BULGARIAN SPLIT SQUATS IMMEDIATELY AFTER BURPEES

REST AS NEEDED X 4

METCON

15 BOX JUMPS 30/24 + 20 DB THRUSTERS 50/35 + 40 PULL UPS + 80 DB POWER CLEAN 50/35 + 160 DOUBLE UNDERS FOR TIME

Margaux AlvarezComment