The Vine Yard CrossFit

WOD&WINE/2019 OPEN

March 19th, 2018 Open Program

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

Mobility:
2 min lizard left leg
2 min low dragon left leg
2 min pigeon left leg
2 min lizard right leg
2 min low dragon right leg
2 min pigeon right leg
1 min single arm T stretch each arm
1 min thread the needle each arm
2 min child's pose with bent arms
2 min butterfly
20 min total, 1 rnd

Accessory: max set of t2b + 8 bulgarian split squats x 4 rnds nft

Metcon: 5 shoulder to overhead 135/95# + 10 power cleans + 15 box jumps 24/20 inch x 4 rnds for time

Traveling and on the road today - no video. 

---------------------------------------------------------------------

Margaux 2018

Warmup: 1k chill row
30 min mobility
18.4 redo
Rest as needed
Back squat 5x5
Bench press 5x5
Metcon 2: 5 strict pull ups + 10 hang power cleans 135/95# + 25ft front rack lunge x 4 rnds for time

no accessory today
 

Margaux AlvarezComment