The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 1 2019 HAPPY NEW YEAR

HAPPY NEW YEAR

RECOVER FROM THE FESTIVITIES

1500m row into 20 sec all out 40 sec chill x 5 minutes

30 min mobility

METCON 1

10 mu + 100 du + 25 pull ups x 3 rounds

WEIGHTLIFTING

P snatch

10-8-6-4-2"

P Clean

10-8-6-4-2"

squat

10-8-6-4-2"

max strict chin ups rest as needed x 4

bent over rows 3 sets of 8 ahap

accessory

30 ghd hip extensions + max time l sit hold

Margaux AlvarezComment