The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 20th, OPEN PROGRAM

WARM UP 

500M ROW 

THEN 

500M + 10 CHEST TO BAR PULL UPS REST 2 MIN X 4 

MARGAUX 2018 

romwod
20 min chill assault bike then 20/40 x 5 min
mobilize and prehab include 10 ghr + 10 r hyper x 4 rounds in this time
15 bar mu + 15 p natch 75/55 + 15 cj 75/55 + 12/9/6/3
rest as needed
75 thrusters 45/33 + 50 hspu + 75 ohs 

squat 5x5 

"accessory
max distance hs walk + 5 parallette hspu + 1 min free standing shoulder taps x 4 rounds nft "

Margaux Alvarez2 Comments