The Vine Yard CrossFit

WOD&WINE/2019 OPEN

APRIL 28th, - 2019 OPEN PROGRAM

WARM UP 

1500 M ROW CHILL PACE

MOBILITY

2 MIN LEFT SINGLE LEG FORWARD FOLD
1 MIN LEAN BACK FOCUS ON QUAD AND HIP
2 MIN RIGHT SINGLE LEG FORWARD FOLD
1 MIN LEAN BACK FOCUS AGAIN ON RIGHT LEG QUAD AND HIP
2 MIN PUPPY DOG
2 MIN LEFT LEG LIZARD
2 MIN RIGHT LEG LIZARD
2 MIN STANDING STRADDLE
1 MIN CENTER -30 SEC RIGHT - 30 LEFT
2 MIN SEATED ARCHER RIGHT ARM
2 MIN SEATED ARCHER LEFT ARM
10 SHOULDER DISLOCATES REST 1 MIN X 3

SEE VIDEO FOR MOBILITY

NO ACCESSORY

METCON

500 BUY IN THEN
21-15-9-6-3-
BURPEE TO PLATE + GROUND PLATE TO OVERHEAD
BUYOUT WITH
500 M ROW

 

MARGAUX 2018
3250 chill row
30 min mobility
snatch 10-8-6-4-2
"power clean
full clean
front squat complex
rest 1 minute x 12"
barbell row with (kip)
"interval metcon
5 min on rest 90 sec"
1 legless + 15/12 cal row + 12 wallballs + 30/20 + 8 hspu 4/2 in defecit + 10 thruster 75/55 - start where you left off
rest as needed
25 muscle ups + 40 ghd sit ups + 15 muscle ups +40 ghd sit ups +5 muscle ups + 40 ghd sit ups
rest as needed

"180 ft hs walk for time
120 ft hs walk for time
60 ft hs walk for time "

no accessory

Margaux AlvarezComment