The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JUNE 1st - 2019 OPEN PROGRAM

WARM UP

1500m CHILL ROW

MOBILITY

2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON
3 MIN SEATED STRADDLE
  1 MIN CENTER
  1 MIN LEFT
  1 MIN RIGHT
1 MIN ELEVATED LAT STRETCH
2 MIN LEFT DRAGON
2 MIN RIGHT DRAGON
2 MIN RIGHT PIGEON
2 MIN T STRETCH RIGHT ARM
2 MIN T STRETCH LEFT ARM

ACCESSORY

MAX STRICT PULL UPS
ONE WALL WALK + MAX HS HOLD
4 ROUNDS
NOT FOR TIME NFT

METCON

16 MIN AMRAP
20 BOX STEP OVERS DB 50/35# ON 24/20 INCH BOX + 25 HSPU + 30 CAL ROW 

MARGAUX 20191000 m ski erg
10 burpees over a bar x 10 min"
"30 min mobility
2 legless rope climbs + 1 pegboard 4rounds"
400m run + 12 chest to bar pull ups rest 90sec x 4
800m run + max mu rest 2 min x 2
1600m run + max mu
15 strict hspu + 30 wallballs x 3 rounds
rest as needed

squat 10 ahap rest as needed
squat ahap 20
rest as needeed

bench 10-8-6-4-2
rest as needed
21 pull up +15 toes to bar +9 bar mu x 3 rounds for time