The Vine Yard CrossFit

WOD&WINE/2019 OPEN

MAY 11th - 2019 OPEN PROGRAM

WARM UP

100 DOUBLE UNDER THEN 20 ON THE MINUTE WITH SINGLES IN REMAINING TIME

MOBILITY

2 MIN BANDED LYING HAMSTRING LEFT LEG
2 MIN BANDED LYING HAMSTRING RIGHT LEG
2 MIN LEFT SHOULDER/PEC BENT LEFT ARM STRETCH
2 MIN LEFT SHOULDER/PEC BENT RIGHT ARM STRETCH
2 MIN CHILD'S POSE
2 MIN RIGHT ARM T STRETCH
2 MIN LEFT ARM T STRETCH
2 MIN LEFT LEG PIGEON
2 MIN RIGHT LEG PIGEON
2 MIN RIGHT LEG COUCH STRETCH
2 MIN LEFT LEG COUCH STRETCH

METCON

50 DOUBLE UNDERS + 50 BURPEES +  50 DB BENCH (50/35 STEPOVERS (24/20) + 50 DOUBLE UNDERS 

MARGAUX 2018

REGIONAL MOCK


1K ROW WARM UP
1 HOUR MOBILITY


EVENT 1
REST 2 HOURS
EVENT 2