The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 14TH - 2019 OPEN PROGRAM

WARM UP

9 WALL BALLS EVERY 30 SEC X 5 MIN

MOBILITY

2 MIN DRAGON LEFT LEG
2 MIN LIZARD LEFT LEG
2 MIN PIGEON LEFT LEG
2 MIN DRAGON RIGHT LEG
2 MIN LIZARD RIGHT LEG
2 MIN PIGEON RIGHT LEG
2 MIN BUTTERFLY
2 MIN T STRETCH LEFT SHOULDER
2 MIN T STRETCH RIGHT SHOULDER
2 MIN CHILD'S POSE

ACCESSORY

30 HOLLOW ROCKS
MAX L SIT HOLD 

4 ROUNDS NFT

METCON

500m ROW + 21 CLEAN N JERK 95/65 + 500M ROW + 15 THRUSTERS 95/65 + 500 ROW + 9 POWER SNATCH 95/65

MARGAUX 2018

3K ROW + 3 MILE RUN ON ASSAULT RUNNER
30 MIN MOBILITY

10-9-8 ROUNDS OF LINDA
REST AS NEEDED 

10 OBSTACLE ATTEMPTS
UP STAIRS X 5
UP RAMP X 5


REST AS NEEDED 

25 DB WALKING STEP OVERS + 100FT DB OHS WALK