The Vine Yard CrossFit

WOD&WINE/OPEN 2019

It's my Birthday March 14th,2018

Warmup: 
1000m row then 20 seconds all out, 40 seconds chill x 4 min

Mobility:

2 min banded lat/lizard stretch right arm
2 min banded bent arm tricep stretch right arm
2 min banded lat/lizard stretch left arm
2 min banded bent arm tricep stretch left arm
2 min banded elvated pigeon right leg
2 min banded lizard right leg
2 min banded elvated pigeon left leg
2 min banded lizard left leg
2 min butterfly
2 Min elevated lat stretch


Accessory:

1 min practice tictocs (see video) + 6 strict false grip ring pullups x 4 rnds nft

Metcon:

15/12 cal row + 15 front squats 135/95 + 15/10 bar facing burpees, rest 2 min x 4 rounds

 

 

 

Margaux 2018

 

30 min chill run 

in this run first 10 min is chill second round of 10 is an increase in pace and last 10 min is chill again 

30 min mobility include 3 legless rope climbs + 15 ring rows x 4 rounds
any make up metcons here
metcon 2 

15/12 cal assault bike + 12 chest to bar pull ups + 10 db thruster 50/35 + 8 burpee jump overs rest 2 min x 4