The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 12TH - 2019 OPEN PROGRAM

Warm up: 750m row then 20/40 x 4 min

Mobility: 2 min banded lizard left leg

2 min banded pigeon left leg

2 min banded hamstring stretch left leg

2 min banded lizard right leg

2 min banded pigeon right leg

2 min banded hamstring stretch right leg

1 min bar hang/hold

1 min internal shoulder stretch right arm

1 min internal shoulder stretch left arm

2 min bent arm shoulder stretch right arm

2 min bent arm shoulder stretch left arm

1 min elevated lat stretch

ACCESSORY

5 good mornings + 10 v-ups x 4 nrds nft

METCON

7 rounds for time: 25 du + 10 db push press 50/35#

MARGAUX 2019 GAMES PREP

WARMUP

10 wallballs every 30 sec x 5 minutes

30 min mobility

2 legless rope climbs + 15 ring dips x 4 rounds

METCON 1

20 toes to bar + 30ft hs walk + 10 burpees + 30ft hs walk x 5 rounds

hsw unbroken

WEIGHTLIFTING

snatch + h snatch rest 1 min x 10 ahap

clean + 2 deadlifts + h clean + 2 deadlifts rest 2 min x 6 ahap

weighted pull ups 6x3

squat 20 unbroken

squat 10 unbroken "

METCON 2

barbara

Margaux Alvarez3 Comments