The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 1ST - 2019 OPEN PROGRAM

Warmup: 1500m row or 10 min chill bike ride or 10 min chill run

Mobility:

Roll out shoulders, back, hips, glutes, hamstrings, quads, lats, shoulders for 10 min, then

2 min couch stretch right leg

2 min couch stretch left leg

2 min child's pose

3 min seated straddle (1 min center, 1 min left, 1 min right)

1 min puppy dog stretch

Accessory: 25 hollow rocks + 15 ring rows + 10 v-ups x 3 rnds nft´╗┐

Workout:

250m row + 10 burpees over the rower + 20 db s2oh 50/35#, rest 3 min x 4 rnds

HAVE FUN WITH THIS ONE!

MARGAUX GAMES PREP 2019

2500m chill pace row

30 minute mobility

max poweer snatch

max clean + power jerk

max bench

max squat

rest as needed

"min 0 -10 amrap

5 deadlift 225/155 + 10 burpee over bar "

"min 12 - 37

10 pull ups + 10 p cleans 185/125 + 10 cal row "

"min 45 - 60

100 double under + 10 p snatch 155/115 + 15 toes to bar "

rest as needed

metcon 2

200m farmer carry + 20 s2oh + 20 db power cleans + 20 s20h + 200m farmer carry

Margaux AlvarezComment