The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 23RD - 2019 OPEN PROGRAM

Warmup: 
750m row then 20 seconds all out, 40 seconds chill x 4 min

Mobility:
3 min seated straddle (1 min center, 1 min left, 1 min right)
2 min couch stretch left
2 min couch stretch right
2 min single arm T stretch left
2 min single arm T stretch right
2 min puppy dog stretch
2 min child's pose
2 min elevated lat stretch
2 min butterfly stretch
1 min bar hold/hang

Accessory:
15 ring rows + 10 ring dips x 4 rnds nft

Workout:
500m row + 50 double unders + 400m run x 3 rnds for time

TRAVELING BACK FROM SALT LAKE CITY - THANKS FOR ALL THE SUPPORT!

MARGAUX 2018

10 wall balls every 30 seconds x 5 min
30 min mobility include 2 legless + 10 finger strict pull-ups x 4 rounds nft
snatch to max
bench press 10-8-6-4-2
back squat narrow 5x5
rest as needed
15 chest to bar pull ups + 20 ghd sit ups + 30/20 cal row x 4 rnds for time
accessory: 5 parallette hspu + 30 ghd hip extensions x 4 rounds nft