The Vine Yard CrossFit

WOD&WINE/OPEN 2019

March 21st, 2018 OPEN PROGRAM

No Video this week the OPEN 2019 goes live next Wednesday enjoy the final week of the OPEN 

Warmup: 9 Burpees otm x 8 min

Mobility: 2 min banded shoulder joint stretch right arm
2 min banded internal rotation right shoulder stretch
2 min lat/lizard right arm/leg
2 min banded shoulder joint stretch left arm
2 min banded internal rotation left shoulder stretch
2 min lat/lizard left arm/leg
1 min banded overhead squat hold right arm
1 min banded overhead squat hold left arm
2 min banded laying down hamstring stretch right leg
2 min banded laying down hamstring stretch left leg
2 min frog stretch

Accessory: max strict pull ups + accumulate 30-second Lsit hold x 4 rnds nft

Metcon: 12 cal row + 10 db power clean 50/35# + 10 burpees over the rower, rest 2 min x 4 rnds

Margaux AlvarezComment