The Vine Yard CrossFit

WOD&WINE/2019 OPEN

March 28th, 2018 OPEN PROGRAM

WARM UP

500 M ROW then 20 SEC ALL OUT 40 SECONDS CHILL PACE X 3
(the open is over we are reducing the volume)

MOBILITY

2 MIN ELEVATED LAT STRETCH
2 MIN BUTTERFLY
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN LEFT
   1 MIN RIGHT
2 MIN BANDED DRAGON LEFT
2 MIN BANDED LIZARD LEFT
2 MIN BANDED PIGEON LEFT
2 MIN BANDED DRAGON RIGHT
2 MIN BANDED LIZARD RIGHT
2 MIN BANDED PIGEON RIGHT
1 MIN CHILD'S POSE

ACCESSORY

ACCUMULATE 30 SEC HS HOLD
5 STRICT FALSE GRIP PULL UPS
4 ROUNDS NFT

METCON
30 WALLBALLS 20/14 + 20 CAL ROW + 10 BURPEE OVER THE ROWER X 4 ROUNDS - 
SCALE VERSION IS 3 ROUNDS

MARGAUX 2018 is underneath video

MARGAUX 2018

1k ski erg + 10 bar facing burpees on the minute x 10 min 

30 min mobility 

include 10 ghr + 10 r hyper x 4 rounds
snatch otm x 15
clean on the minute x 15
jerk to max then 80% 2 otm x 10 min
squat 5x5 

rest as needed 

"2k row accumulate
every time you break do 10 burpee over rower and 15 chest to bar rest as needed "

Metcon 2
7 min mu for time 

ACCESSORY
30 ghd hip extensions + 5 parallette hspu + 8 russian dips + 1 min free standing hs hold

Margaux AlvarezComment