The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 16TH,2018 OPEN PROGRAM

OPEN 2018

WARM UP

500M ROW

MOBILITY

2 MIN RIGHT LEG DRAGON
2 MIN RIGHT LEG BANDED LIZARD
2 MIN RIGHT LEG BANDED PIGEON
2 MIN RIGHT ARM BANDED LAT/LIZARD
2 MIN LEFT LEG DRAGON
2 MIN LEFT LEG BANDED LIZARD
2 MIN LEFT LEG BANDED PIGEON
2 MIN LEFT ARM BANDED LAT/LIZARD
2 MIN ELEVATED LAT
2 MIN CHILD'S POSE

ACCESSORY

8 BANDED DEADLIFTS
5 GLUTE BRIDGES
3 CAT STRETCHES

WORKOUT
18.4

Margaux AlvarezComment