The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 6th - 2019 OPEN PROGRAM

WARM UP

1K CHILL ROW

MOBILITY

2 MIN DRAGON RIGHT LEG
2 MIN LIZARD RIGHT LEG
2 MIN PIGEON RIGHT LEG
2 MIN DRAGON LEFT LEG
2 MIN LIZARD LEFT LEG
2 MIN PIGEON LEFT LEG
2 MIN PUPPY DOG
2 MIN FOAM ROLL
2 MIN ELEVATED LAT
2 MIN BUTTERFLY

ACCESSORY

10 RING PUSH UPS
8 SEATED DB STRICT PRESS

4 ROUNDS NOT FOR TIME

WORK OUT
AMRAP FRIDAY

10 MIN AMRAP
30 DOUBLE UNDERS + 20 DB WALKING LUNGE 50/35 + 15 TOES TO BAR

margaux 2018 under video

125 du then 30 otm x5 min
30 min mobility
120 ft hs walk rest 1 min x3
snatch 10-8-6-4-2
clean 10-8-6-4-2
squat 5x5
good morning 5x5
hip thrust 5x5
9 smu + 10 deadlifts 315/225 + 18 mu + 10 deadlifts + 9 smu + 10 deadlifts

METCON 2
5 parallette hspu + 10 b squats 275/190 +75 du x 2 rounds

accessory
30 ghd hip extensions + 1 min free standing hs hold + 30 sec l sit hold+ 15 seated leg raises x 4 rounds

Margaux AlvarezComment