The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 28TH, 2019 OPEN PROGRAM

WARMUP: 750m row then 20 seconds all out, 40 seconds chill x 4 min

Mobility:

3 min seated straddle (1 min left, 1 min center, 1 min right)

2 min frog stretch

2 min puppy dog

2 min dragon right leg

2 min dragon left leg

2 min seated single leg forward fold left leg

2 min seated single leg forward fold right leg

2 min butterfly

1 min bar hold/hang

2 min foam roll back /shoulders

Accessory: 30 hollow rocks + 10 ring dips x 3 rnds nft

Workout: 15 min running clock, min 1: max ski calories (if no ski erg, use rower), min 2: max alt DB PS 50/35#, min 3: max strict pull-ups, min 4: max goblet squat w kb or db 53/35#, min 5: rest

Margaux AlvarezComment