The Vine Yard CrossFit

WOD&WINE/2019 OPEN

March 12, 2018 Open Program

Warmup: 10 wall balls every 30 sec 20/14# x 4 min

Mobility: 3 min seated straddle
1 min elevated lat stretch
2 min couch stretch each leg
2 min dragon stretch left leg
2 min bent over hamstring stretch left leg
2 min dragon stretch right leg
2 min bent over hamstring stretch right leg
1 min single arm T stretch each arm
2 min puppy dog stretch
1 rnd - 20 min 

Accessory: max strict chin-ups + 8 ring dips x 4 rnds nft

Metcon: 20 wall balls 20/14# + 10ft DB walking lunges 50/35# + 20 abmat situps + 10ft DB walking lunges 50/35# x 5 rnds for time

 

Margaux 2018 is 18.3 redo if needed that is all