The Vine Yard CrossFit

WOD&WINE/2019 OPEN

April 25th- 2019 OPEN PROGRAM

SORRYthere is no film I just got to Salt Lake but have an early flight to Miami. Will be back Thursday night.

WARM UP

9 BURPEES ON THE MINUTE X 9 MINUTES

MOBILITY

2 MIN SEAL
2 MIN BUTTERFLY
2 MIN ELEVATED LAT
2 MIN BANDED RIGHT LAT LIZARD
2 MIN BANDED LEFT LAT LIZARD
2 MIN TSTRETCH RIGHT SHOULDER
2 MIN TSTRETCH LEFT SHOULDER
2 MIN PIGEON RIGHT
2 MIN PIGEON LEFT
2 MIN FOAM ROLL

ACCESSORY

MAX STRICT CHIN UPS
5 BENT OVER BARBELL ROWS

METCON

250 M ROWS + 10 PULL UPS+25 PUSH UPS + 50 AIRSQUATSX 4 ROUNDS

Margaux 2018

100 du then 30 OTM x 5 min
mobilize
30 strict hspurest 2 min
15 strict hspu4/2 in defecit
metcon1
45 toes to bar + 45 pistols + 45 p cleans 75/55 x 2
2 power snatch on the minute x 10 min
2 power clean ahapon the minute x 10 minute
good morning 5x5
squat 5x5

120 ft hs walk rest 1 min x 3

12 cal assault bike + 24 chestto bar pull ups + 36 du rest 1:1 x 3
accessory
1 wall walk + hs hold + 30 ghdhip extensions + 5 parallettehspux 4 rounds

Margaux AlvarezComment