The Vine Yard CrossFit

WOD&WINE/2019 OPEN

MAY 29TH - 2019 OPEN PROGRAM

Usually, track day but we're going to do row intervals today

250m row
1 min rest
x 4 rnds

500m row
2 min rest
x 4 rnds

1000m row
4 min rest
x 2 rnds

Cool down - 10 min of stretching - make sure to get hips, quads and hamstrings

25 min assault bike warm up into 20/40 intervals 6 min
30 min mobility
muscle snatch 6x3 ahap
snatch +h snatch +overhead squat reat 1 min x 10
clean + h clean on the minute x 10 rest 1 min between sets

narrow stance 5x5 back squat
rest as needed

45/30 defecit hspu for time
rest as needed

180 ft hs walk rest 1 min 120 ft hs walk rest 1 min 60 ft hs walk
metcon
21 pull ups + 21ghd sit ups +42 chest to bar + 42 ghd situps + 21 bar mu + 21 ghd sit ups