The Vine Yard CrossFit

WOD&WINE/2019 OPEN

APRIL 9th - 2019 OPEN PROGRAM

WARM UP 

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

MOBILITY

3 MIN COUCH LEFT LEG
3 MIN COUGH RIGHT LEG
2 MIN PIGEON LEFT LEG
2 MIN PIGEON RIGHT LEG
2 MIN THREAD THE NEEDLE LEFT ARM
2 MIN T STRETCH LEFT ARM
2 MIN THREAD THE NEEDLE RIGHT ARM
2 MIN T STRETCH RIGHT ARM
2 MIN CHILD'S POSE

ACCESSORY

30 SEC HS HOLD
30 EVIL WHEELS
ACCESSORY IS 4 ROUNDS NFT

METCON
15 CAL ROW + 15 HSPU + 15 BURPEES X 3 ROUNDS 

margaux 2018 under video

 

MARGAUX 2018

REGIONAL SIMULATION OVER WE TAKE MONDAYS FOR CAPACITY

CHILL 800M RUN
mobilize one hour
45 s hspu for time
"400m run rest 2 min x4
400m run with vest rest 2 min x2"
rest as needed
"800m run rest 3 min x 2
800m run with vest "
2 mile run