The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 24th, 2019 OPEN PROGRAM

WARMUP

1500M CHILL ROW

MOBILITY:

2 MIN CHILD’S POSE WITH BENT ARMS

2 MIN LIZARD RIGHT LEG

2 MIN LIZARD LEFT LEG

2 MIN SINGLE ARM T STRETCH RIGHT ARM

2 MIN SINGLE ARM T STRETCH RIGHT ARM

2 MIN THREAD THE NEEDLE RIGHT ARM (ON PALMS AND KNEES, R ARM IS ‘THREADED’ THRU LEFT ARM & LEG)

2 MIN THREAD THE NEEDLE LEFT ARM (ON PALMS AND KNEES, L ARM IS ‘THREADED’ THRU RIGHT ARM & LEG)

2 MIN STANDING FORWARD FOLD

2 MIN COUCH STRETCH RIGHT LEG

2 MIN COUCH STRETCH LEFT LEG

ACCESSORY

ACCUMULATE 1 MIN HS HOLD AGAINST WALL +

10 SINGLE ARM DB ROW

4 RNDS NFT

WORKOUT

400M RUN + 25 AIRSQUATS + 25 WALKING LUNGE STEPS X 4

MARGAUX 2019 GAMES PREP

WARM UP

2500 m row

mobilize as needed

2 rep p snatch unbroken ahap

10x2 power clean

squat 5x5

weighted pull ups 6x3

METCON

25 muscle ups + 100 du + 100 ghd sit ups + 100 du + 25 mu

MERRY HOLIDAYS

Margaux AlvarezComment