The Vine Yard CrossFit

WOD&WINE/2019 OPEN

APRIL 17th, OPEN 2019

WARM UP

800M RUN

MOBILITY

3 MIN SEATED STRADDLE
2 MIN BUTTERFLY
1 MIN RIGHT DRAGON
1 MIN RIGHT HAMSTRING
1 MIN LEFT DRAGON
1 MIN LEFT HAMSTRING

TRACK WORK

400M RUN + 12 CHEST TO BAR PULL UPS REST 2 MIN
4 SETS
800M RUN + MAX MU 

MARGAUX 2019

30 min assault bike then 20/40 x 6
30 min mobility

snatch + h snatch x 15 min
clean + h clean + power jerk x 10 min

30 ghd sit ups + 30 ft hs walk + 30 pull ups + 30 ft hs walk + 20 ghd sit ups + 30 ft hs walk + 20 chest to bar + 30 ft hs walk + 10 ghd sit ups + 30 ft hs walk + 10 bmu + 30 ft hs walk
rest as needed

rest as needed

6 deadlifts 405/275 +12 hspu defecit 4/2 + 24 pistols  x 4 rounds

METCON
1 legless rope climb run 45 ft out 45 ft back  + 10 shspu  + shuttle
repeat subtrcating 1 rep each round on hspu"

ACCESSORY
1 wall walk max hs hold facing wall + 15 seated leg raises + 8 russian dips x4 rounds