The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 30TH, 2019 OPEN PROGRAM

REST - ENJOY THE LAST SUNDAY OF 2018

Margaux 2018

Warmup: 10 wallballs every 30 sec x 5 minutes

Mobility: 1 hour mobility consider a yoga class

Metcon 1

25 toes to bar + 25 deadlift 155/105 + 20 toes to bar + 20 deadlift + 15-15 + 10-10 + 5-5 for time

rest as needed

Metcon 2

800m run + 21 chest to bar pull ups + 400m run + 21 thrusteres 115/75 + 400m run + 15 chest to bar + 400 m run + 15 thruster + 200m run + 9 chest to bar + 200m run + 9 thruster + 800m run

Accessory:

30 ghd hip extension + 1 min pull up bar hold + 15 seated leg raises x 4 rounds nft

Margaux AlvarezComment