The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 12th - 2019 OPEN PROGRAM

WARM UP

1000M CHILL ROW

MOBILITY

3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN RIGHT
   1 MIN LEFT
2 MIN BUTTERFLY
1 MIN ELEVATED LAT STRETCH
2 MIN BANDED LEFT COUCH
2 MIN BANDED LEFT LIZARD
2 MIN BANDED LEFT PIGEON
2 MIN BANDED RIGHT COUCH
2 MIN BANDED RIGHT LIZARD
2 MIN BANDED RIGHT PIGEON
2 MIN CHILD'S POSE

ACCESSORY

1 WALL WALK + MAX STATIC HS HOLD
MAX STRICT CHIN UPS 

4 ROUNDS NFT

METCON

12 MIN AMRAP FRIDAY
55 WALLBALLS + 55 PULLUPS + 55 CAL ROW + 55 TOES TO BAR 

MARGAUX 2018

1K CHILL ROW

1 HOUR MOBILITY

EVENT 3

REST 2 HOURS 

EVENT 4