The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 7th - 2019 OPEN PROGRAM

WARM UP

10 BURPEES ON THE MINUTE X 10 MINUTES

MOBILITY

2 MIN BANDED LAT LIZARD RIGHT ARM

2 MIN BANDED RIGHT TRICEP

2 MIN BANDED RIGHT INTERNAL ROTATION

2 MIN FOAM ROLL

2 MIN BANDED LAT LIZARD LEFT ARM

2 MIN BANDED LEFT TRICEP

2 MIN BANDED LEFT INTERNAL ROTATION

2 MIN FOAM ROLL

2 MIN T STRETCH LEFT ARM

2 MIN T STRETCH RIGHT ARM

ACCESSORY

9 MAX STRICT FALSE GRIP RING PULL UPS

15 RING DIPS

4 ROUNDS NFT

METCON

MIN 1 MAX CAL ROW

MIN 2 10 BURPEE BOX JUMP OVERS 24/20

MIN 3 15/12 CAL ROW

MIN 4 15 DB THRUSTERS

MIN 5 REST

4 ROUNDS

MARGAUX 2019 GAMES PREP

30 min assault bike then 20/40 x 5 minutes

30 min mobility

include 15 ring dips + 8 superman/hollow compex

WEIGHTLIFTING

snatch 6x1

clean 8x1

squat 6x2

db press 5x5

db row 3x8

METCON 1

30 wallballs + 20 toes to bar + 10 p cleans 225/155x 3 rounds

Margaux AlvarezComment