The Vine Yard CrossFit

WOD&WINE/OPEN 2019

March 3rd, 2018 OPEN PROGRAM

1250m Chill Row 

3 min seated straddle 

   1 min center 1 min left 1 min right

2 min butterfly 

2 min childs pose 

1 min elevated lat 

repeat for two rounds - 20 total minutes 

accessory 

max strict chin ups 

1 min free standing hs hold 

accessory is 4 rounds nft 

metcon 

rest if you are doing 18.2 over consider resting next two days

15 power cleans 135/95 + 30 pullups x 3 

 

Margaux 2018 

taking lifts out today so legs can be fresh on the redo 

2k chill row

30 min mobility

20 pull ups + 15 cal row + 10 single arm db oh 50/35 + 10 right arm x 5 rounds

rest as needed

in 2 min windows 120 hs walk then amrap hspu rest 2 min x 3

rest as needed

16 kbs + 8 bmu x 3 rounds 

Margaux AlvarezComment