The Vine Yard CrossFit

WOD&WINE/OPEN 2019

March 24th, 2018 Open Program

Warmup:

1500m row

"Mobility:
Roll out shoulders, back, hips, glutes, hamstrings, quads for 10 min, then:"

2 min couch stretch right leg 2 min couch stretch left leg 2 min child's pose 3 min seated straddle 1 min puppy dog stretch

Accessory:

25 hollow rocks + 15 ring rows x 4 rnds nft

"Metcon:
50ft front rack lunge 115/75# + 25 pull-ups + 25 kbs 53/35# + 200m run + 25 kbs 53/35# + 25 pull-ups + 50ft front rack lunge 115/75# for time"

warm up

2500m chill row

WeightLifting


snatch to max
20 snatch 70%
clean n jerk to max
20 clean 70%
rest as needed


4 rounds of 5 min 2 min rest
10 s hspu + 15/12 cal row 15 c2b + 9/6 cal ab
rest as needed
200m farmer carry + 20 r arm db ohs + 20 l arm db ohs + 200m farmer carry + 40 alt db snatch (full)

accessory
max bar mu
max toes to bar


rest as needed bw sets"