The Vine Yard CrossFit

WOD&WINE/2019 OPEN

MAY 4th - 2019 OPEN PROGRAM

WARM UP

1K CHILL ROW

MOBILITY

2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT PIGEON
2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON
2 MIN BUTTERFLY
2 MIN FOAM ROLL
2 MIN T STRETCH RIGHT
2 MIN T STRETCH LEFT

METCON
FRIDAY AMRAP

20 MIN
30 CAL ROW +30 KBS 70/53 + 30 BURPEE OVER ROW

MARGAUX 2018

1200m run assault runner warm up
30min mobility

"21-15-9
mu / 80/55 db single arm ohs"
rest as needed
santch on the minute x 12
clean + front squat +jerk rest 1 min x 10
barbell rows 5x5
barbell shrug 5x5
rest as needed

metcon 2
25 chest to bar + cleans any way 245/170 x 4 rounds
rest

accessory
30 weighted ghd hip extensions + 8 ring ice cream makers 5 parallette hspu x4 roundsnft