The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 24rd, 2018 OPEN PROGRAM

Warmup: 100 du then 25 otm with singles in remaining time, x 4 min

Mobility:

3 min seated straddle (1 min center, left, right)

2 min child's pose

1 min single arm T stretch each arm

2 min low dragon each leg

2 min lizard stretch each leg

2 min frog stretch

2 min puppy dog stretch

1 min bar hang

1 round, 20 min total

Accessory:

10 evil wheels + 15 ring rows x 4 rnds nft

Metcon:

10 c2b pu + 10 wall balls 20/14# + 10 burpee box jump overs 24/20#, rest 2 min x 4 rnds

No video for today - if you took yesterday off to do the Open today - good luck, kick butt and have fun!

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Margaux 2018

2500m chill row then 30 min mobility

max snatch, then 20 snatch at 70%

max clean n jerk, then 20 at 60%

front squat 10-8-6-4-2

rest as needed

interval metcon of 5 min on 2 min rest: 15 c2b + 5 bmu + 15 hspu + 10/8 cal assault bike + 15 wallball 20/14# x 4 rounds

rest as needed

60 ft hs walk for time rest 30 sec x 4

metcon 2: 30-20-10 deadlift 255/175 with 10 burpee bench overs between sets

accessory max mu rest 1 min x 5 

Margaux AlvarezComment