The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 30th - OPEN PROGRAM 2019

WARM UP

750 M ROW CHILL PACE THEN 20 SEC ALL OUT 40 SEC CHILL X 3 MINUTES

MOBILITY

2 MIN BANDED LEFT LEG LYING HAMSTRING
2 MIN BANDED RIGHT LEG LYING HAMSTRING
2 MIN BANDED LEFT LEG LYING LIZARD
2 MIN BANDED RIGHT LEG LYING LIZARD
3 MIN SEATED STRADDLE
  1 MIN CENTER
  1 MIN RIGHT
  1 MIN LEFT
2 MIN BENT ARM CHILDS POSE
2 MIN BUTTERFLY
30 SEC AIR SQUAT HOLD
30 SEC AIR SQUAT HOLD WITH HANDS ON ANKLES PUSHING KNEES OUT
2 MIN T STRETCH RIGHT LEG
2 MIN T STRETCH LEFT LEG


ACCESSORY

8 GHR
MAX STRICT CHIN UPS
4 ROUNDS NFT 

METCON
400 M RUN 50 AIR SQUATS 25 PUSH UPS X 4 ROUNDS

VIDEO IS BEING ENCRYPTED WILL POST SOON

MARGAUX 2018

800 m run
"on assault runner if one near by or true form
but think of the differencies in machines"

"400m run rest 90 sec x 4
alternate vest no vest "
rest as needed

"800 m run rest 2 min
if on assault runner rest 3 min
repeat with vest"
rest as needed
1200m run rest 1:1 repeat with vest
rest 5 minutes aerobically walk around
"1600m rest 1:1 repeat with vest rest 1:1 before
"
rest 

5 squats 3 box jumps rest 2 min x 5
barbell rows with kipp 5 sets of 5
5 behind the neck standing barbell press rest x 5 min 

Margaux Alvarez1 Comment