The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 15th - 2019 OPEN PROGRAM

WARM UP

1250m chill row

MOBILTY

8 min of foam rolling - hit back, shoulders, lats, glutes, quads, hamstrings, calves

2 min dragon right

2 min dragon left

2 min seated single leg forward fold right

2 min seated single leg forward fold right

2 min puppy dog stretch

2 frog stretch

ACCESSORY

8 Bulgarian split squats each leg + max set of t2b rest as needed x 4 rnds nft

METCON

20 wall balls 20/14# + 50ft front rack lunges 115/75# + 15 power cleans x 3 rnds for time

MARGAUX 2019 GAMES PREP

WARM UP

2500m chill row

30 min mobility

max power snatch

max power clean

max front squat + jerk rack allowed

bench press 5x5

10 front rack walking lunge steps ahap rest 3min x 3

METCON

10 box jumps + 12 pull ups + 15 cal row + 12 toes to bar + 10 db box step ups amrap 3 min rest 1 min x 4

rest as needed

20 db walking lunges 50/35 + 200m farmer carry + 20 alterniting db full snatch x 2 rounds

Margaux AlvarezComment