The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 27th- 2019 OPEN PROGRAM

WARM UP

12 min easy pace run

then all out 15 sec / 45 sec easy pace

MOBILITY

1 MIN DRAGON LEFT LEG

1 MIN LIZARD LEFT LEG

1 MIN PIGEON LEFT LEG

1 MIN DRAGON RIGHT LEG

1 MIN LIZARD RIGHT LEG

1 MIN PIGEON RIGHT LEG

2 MIN SINGLE FORWARD FOLD HAMSTRING STRETCH LEFT

2 MIN SINGLE FORWARD FOLD HAMSTRING STRETCH RIGHT

METCON

200 m run + 21 kbs 54/35 + 10 toes to bar x 4 rounds

MARGAUX 2019 GAMES PREP

10 wallball every 30 sec x 5 minutes

30 min mobility.

press to hs work

include 1 legless + 15 ring dips here x 4 rounds

WEIGHTLIFTING

"Power Snatch

10-8-6-4-2"

"Bench Press

10-8-6-4-2"

"front squat

3x8 "

"weighted pull ups

6x3"

db row 3x8

METCON 1

20 ghd sit ups + 25 pull ups x 4 rounds

rest as needed

METCON 2

10 bmu + 30 double under + 15 db thruster + 30 du x 3 rounds

Margaux Alvarez1 Comment