The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 15th - 2019 OPEN PROGRAM

TRACK DAY

WARMUP
800M RUN 

MOBILITY
3 MIN SEATED STRADDLE
2 MIN BUTTERFLY
1 PLANK
2 MIN LEFT DRAGON
2 MIN RIGHT DRAGON

NO ACCESSORY

200 M RUN + 100M WALKING LUNGE + 100M WALK X4

MARGAUX 2018

GETTING READY FOR THE REGIONALS
CANT GET FITTER BUT WE CAN REFINE AND EXECUTE BETTER PLANS 

WARM UP

4 MIN ASSAULT BIKE GOAL IS 60/50 CAL
AS SOON AS 4 HITS GO 30 SEC ALL OUT
30 SEC EASY PACE
THEN 40 CAL AB FOR TIME

REST AS NEEDED

30 MIN MOBILITY

50 HSPU + 50 TT2B + 4 MIN ASSAULT BIKE + 100 FT OH WALKING LUNGE 70/50

REST AS NEEDED 

10 SHIRT ROPE CLIMBS
WORK TECHNIQUE