The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 7TH - 2019 OPEN PROGRAM

WARM UP

750m row then 20 seconds all out / 40 seconds chill x 4 min 

MOBILITY

3 min standing straddle (1 min center, 1 min L, 1 min R) 
2 min child’s pose with bent arms
2 min elevated lat
1 min bar hold
2 min lizard left leg
2 min single left leg bent over hamstring
2 min lizards right leg
2 min single right leg bent over hamstring
2 min puppy dog
1 min single arm T stretch left arm
1 min single arm T stretch right arm
1 rnd, 20 min total

ACCESSORY

Max strict pull-ups
Accumulate 1 min handstand hold
X 4 rnds nft

WORK OUT


21 - 15 - 9 - 15 - 21
Power cleans 95/65 and push-ups
Goal is to push and go hard, try to go unbroken on the power cleans if possible. Gaux for it!

MARGAUX 2018 WAITING REGIONAL WORK OUTS