The Vine Yard CrossFit

WOD&WINE/2019 OPEN

APRIL 20th - 2019 OPEN PROGRAM

WARM UP

1500 M CHILL ROW OR 10 MIN CHILL RUN

MOBILITY

2 MIN PUPPY DOG
2 MIN THREAD THE NEEDLE RIGHT ARM
2 MIN THREAD THE NEEDLE LEFT ARM
2 MIN LIZARD LEFT
2 MIN LIZARD RIGHT
2 MIN LEFT PIGEON
2 MIN RIGHT PIGEON
2 MIN BUTTERFLY
2 MIN COUCH RIGHT
2 MIN COUCH LEFT

ACCESSORY

10 EVIL WHEELS
5 BULGARIAN SPLIT SQUATS

4 ROUNDS NFT

METCON
AMRAP 9 MINUTE

9 DB THRUSTERS 50/35 + 10 WALKING LUNGES
12  DB THRUSTERS 50/35 + 10 DB WALKING LUNGES
15  DB THRUSTERS 50/35 + 10 DB WALKING LUNGES
18  DB THRUSTERS 50/35 + 10 DB WALKING LUNGES
21 DB THRUSTERS 50/35 + 10 DB WALKING LUNGES
etc 

Margaux 2019

1k row chill pace + 40 open bar thrusters + 1k row
3 legless rope climbs + 15 ring dips x 4

"metcon 1
elizabeth + 100 du then 5 rounds of 10 toes to bar + 10 burpees "

5 snatch + 400m run + 5 snatch ahap rest 2 min x 3

2 power clean + 2 smu otm x8 min

squat 5x5 narrow stance

max distance hs walk then 200 ft for time
2k row + 50 pistols + 30 hang clean 225/135

Margaux AlvarezComment