The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 10TH - 2019 OPEN PROGRAM

Warmup:

100 du then 25 otm with singles the remaining time x 4 min

Mobility: stranding straddle 2 min

2 min thread the needle left arm

2 min thread the needle right arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min elevated lat

2 min couch stretch right leg

2 min couch stretch left leg

2 child's pose

2 min seated forward fold

1 rnd, 20 min total

Accessory:

45 sec Lsit + 5 behind the neck sotts press x 4 rnds

Metcon:

12 ohs 115/75 + 12 t2b + 12 burpees x 4 rnds for time

Margaux Alvarez4 Comments