The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 30th - 2019 OPEN PROGRAM

WARM UP

1000m row then 20 seconds all out, 40 seconds chill x 4 min

MOBILITY

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elevated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 min elevated lat stretch

ACCESSORY

8 FALSE GRIP RING TO CHEST PULL UPS

1 Wall Walk + Max Static HS Hold

4 ROUNDS NFT

METCON

50 WALLBALLS 20/14 + 40 AB MAT SIT UPS + 30 AIRSQUATS

X 3 ROUNDS

MARGAUX 2019 GAMES PREP

REST

Margaux Alvarez2 Comments