The Vine Yard CrossFit

WOD&WINE/2019 OPEN

MARCH 23rd, OPEB PROGRAM

OPEN 2018 

1K CHILL PACE WARM UP 

2 MIN ELEVATED LAT
2 MIN COUCH LEFT LEG
2 MIN DRAGON LEFT LEG
2 MIN LIZARD LEFT LEG
2 MIN PIGEON LEFT LEG
2 MIN CHILDS POSE
2 MIN COUCH RIGHT LEG
2 MIN DRAGON RIGHT LEG
2 MIN LIZARD RIGHT LEG
2 MIN PIGEON RIGHT LEG

NO ACCESSORY

METCON
18.5

Pace this early top scores will get through 2 Frans, don't die out too early

2018 REGIONAL PREP

warm up 1k chill pace
18.5

rest as needed
2k chill row then 20 sec all out 40 sec chill pace x 5 min
2 legless rope climbs 1 pegboard 15 ring rows 4 rounds in 30minmobility
"snatch
10-8-6-4-2"
"clean
10-8-6-4-2"
jerk to max
rest as needed
metcon 2
25 ghd sit up + 15 mu + 10 s hspu x 4 rounds

accessory
30 ghd hip extensions + 5 parallette hspu + 30 weighted vest push ups x 4 rounds nf

Margaux Alvarez1 Comment