The Vine Yard CrossFit

WOD&WINE/2019 OPEN

FEB 19th, 2018 OPEN PROGRAM

WARM UP 

1000M ROW THEN 20 SEC ALL OUT 40 SEC X 4 MIN 

MOBILITY

3 MIN RIGHT LEG BANDED DRAGON
2 MIN RIGHT LEG BANDED PIGEON
2 MIN RIGHT LEG BANDED HAMSTRING
3 MIN LEFT LEG BANDED DRAGON
2 MIN LEFT LEG BANDED PIGEON
2 MIN LEFT LEG BAND HAMSTRING
2 MIN RIGHT ARM BANDED TRICEP
1 MIN RIGHT ARM BANDED INTERNAL ROTATION
2 MIN LEFT ARM BANDED TRICEP
1 MIN LEFT ARM BANDED INTERNAL ROTATION 

ACCESSORY

30 HOLLOW ROCKS
MAX STRICT CHIN UPS 

ACCESSORY IS 4 ROUNDS NFT 

WORKOUT

30-20-10
TOES TO BAR + DB POWER CLEAN 50/35
FOR TIME 

Margaux Alvarez4 Comments