The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 24th- 2019 OPEN PROGRAM

WARM UP

800M RUN

MOBILITY

2 MIN SEATED STRADDLE
1 MIN DRAGON LEFT LEG
1 MIN LIZARD LEFT LEG
1 MIN PIGEON LEFT LEG
30 SEC AIR SQUAT
30 SEC AIR SQUAT WITH ANKLE GRAB
1 MIN DRAGON RIGHT\
1 MIN LIZARD RIGHT
1 MIN PIGEON RIGHT
1 MIN ELEVATED PIGEON

TRACK WORK

800M RUN + 15 PULL UPS + 400 M RUN REST 3 MIN X 3

MARGAUX 2018

25 min chill pace assault bike
then 8 cal all out remaining time chill x 6
30 min mobility

45 muscle up for time
rest as needed
75 ghd, 15 regional rope climbs, 50 burpee box jump overs , 5 peg board
rest as needed
8 rounds
4 BMU, 8 db hang clean and jerk (4 each arm), 20 foot oh walking lunge, 20 foot hsw (55lb db)

 

 

 

Margaux AlvarezComment