The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 14TH, 2019 OPEN PROGRAM

WARM UP 

1k CHILL ROW

MOBILITY
2 MIN BANDED LAT LIARD LEFT
2 MIN BANDED LAT LIZARD RIGHT
2 MIN BANDED SHOULDER JOINT RIGHT
2 MIN BANDED SHOULDER WITH BENT ARM
2 MIN BANDED SHOULDER JOINT LEFT
2 MIN BANDED SHOULDER WITH BENT ARM
2 MIN ELEVATED PIGEON RIGHT
2 MIN ELEVATED PIGEON LEFT
3 MIN SEATED STRADDLE
  1 MIN CENTER
  1 MIN RIGHT
  1 MIN LEFT


ACCESSORY

MAX DISTANCE HS WALK REST 2 MIN X 4

WORK OUT 

20 CHEST TO BAR PULL UPS + 500M ROW + 20 THRUSTERS 45/35

margaux 2019 under video

 

Margaux 2018 

30 min chill run
30 min mobility
15 rope climbs + 30 p snatch 75/55 + 10 rope climbs + 20 p snatch + 5 rope climbs + 10 p snatch for time
rest as needed
circus hs walks 60 ft rest 2 min x5
rest as needed
3 rounds of:
21 pistols
15 hspu
9 ohs 185/125
rest 3 min, then:
3 rounds of:
21 db single arm ohs 80/55#
15 toes to bar
9 bmu