The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 5th - 2019 OPEN PROGRAM

WARMUP
8 Burpees OTM x 7 minute 

MOBILITY
2 min Puppy dog
2 min Thread the needle left arm
2 min Thread the needle right arm
2 min Seal pose (video video for modification)
2 min Pigeon left leg
2 min Pigeon right leg
2 min sitting single leg forward fold left leg
2 min sitting single leg forward fold right leg
1 min Banded archer in saddle left arm
1 min Banded archer in saddle right arm
2 min butterfly pose


WORKOUT
200m run
10 DL 225/155#
15 pu
X 3 rnds

MARGAUX 2018

1200m assault runner + 2k chill row
30 min mobility

7 legless rope climbs + 40 ghd sit ups + 14 rope climbs + 40 ghd sit ups + 21 bar muscle ups +40 ghd sit ups
rest as needed
metcon 2
1k row + 50 wallballs 30/20 + 300 du + 50 wall balls + 1k row

metcon 3
100 ft oh lunge db 80/55 + 80 thrusters barbell 75/55 + 60 box jump overs 24/20 + 40 toes to bar + 20 bar facing burpee