The Vine Yard CrossFit

WOD&WINE/2019 OPEN

APRIL 18th, 2019 OPEN

WARM UP 

750M ROW 20 SEC ALL OUT 40 SEC CHILL X 3

MOBILITY

2 MIN BUTTERFLY
3 MIN SEATED STRADDLE
2 MIN CHILDS POSE
1 MIN ELEVATED LAT
2 MIN DRAGON LEFT
2 MIN LIZARD
2 MIN PIGEON
2 MIN DRAGON RIGHT
2 MIN LIZARD RIGHT
2 MIN PIGEON RIGHT

MOBILITY IS 20 MINUTES

ACCESSORY

1 WALL WALK + MAX HS HOLD
10 RING DIPS
X 4 RNDS NFT

METCON
200M RUN + 10 BACK SQUATS 185/125 + 20 BOX JUMP OVERS 24/20 X 3 ROUNDS FOR TIME

NO VIDEO WE APOLOGIZE WE HAD TECHNICAL ISSUES

MARGAUX 2019

9 wall balls 30/20 every 30 sec x 5 min 

30 min mobility include 2 legless afap + 1 pegboard + 15 ring dips x 4 rounds
180 ft hs walk, rest 1 min + 150 hs walk, rest 90 sec + 60 ft hs walk
rest as needed

10-8-6-4-2
full snatch (goal is unbroken, as heavy as possible)
rest as needed

12 hspu defecit 4/2 + 24 pistols + 12 db thrusters 70/55 x 4 rounds
intervals

15/12 cal assault bike + 6 man makers 50/35 + 10 burpee bench overs + 15 chest to bar pull-ups
rest 1:1 x 3

no accessory