The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 31ST, 2019 OPEN PROGRAM

HAPPY NEW YEARS EVE!

Warmup: 1000m row then 20 sec all out 40 sec chill pace x 4 minutes

Mobility:

4 min foam roll (quads/hamstrings)

2 min single leg forward fold each leg

2 min lizard right

2 min lizard left

2 min puppy dog stretch

2 min dragon right

2 min dragon left

2 min elevated lat

2 min standing straddle

1 rnd, 20 min total

Accessory: max chin ups + 25 pushups x 4 rnds nft

Metcon:

21-15-9 of DB power snatch 50/35#, calorie row, and t2b

Margaux AlvarezComment