The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 10th - 2019 OPEN PROGRAM

WARM UP

800M CHILL RUN

MOBILITY

LEFT LEG LUNGE INTO
1 MIN LEFT DRAGON
1 MIN LEFT LIZARD
RIGHT LEG LUNGE INTO
1 MIN RIGHT DRAGON
1 MIN RIGHT LIZARDS
X5

NO ACCESSORY

TRACK WORK
(does not have to be at track)

400M RUN REST 2 MIN X 4
800 M RUN REST 3 MIN X 1
MAX RUN IN 12 MIN 

 

Margaux 2018

2500m chill pace then 20/40 x5 min
30 min mobility include 2 legless + 1 pegboard 15 ring dips
snatch + h snatch rest 1 min x 15
jerk to max
10 ohs 185/125 + 100 ft hs walk rest 2 min x 3
8 db seated press, rest 2 min x 4
5 legless rope climbs + 100ghd sit ups + 5 legless for time
rest as needed
50 pistols + 15 bmu + 10 snatch 185/135 + 15 bmu + 50 pistols for time

Margaux AlvarezComment