The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JUNE 11th - 2019 OPEN PROGRAM

WARM UP
9 WALLBALLS EVERY 30 SEC X 5 MIN

MOBILITY
2 min child's pose
2 min left leg couch
2 min left leg dragon
2 min left leg lizard
2 min left leg pigeon
2 min elevated lat stretch
2 min right leg couch
2 min right leg dragon
2 min right leg lizard
2 min right leg dragon 

ACCESSORY
max unbroken pull ups
1 min free standing hs hold
4 rounds not for time 

WORK OUT

21 BURPEES OVER BAR + 21 P SNATCH 115/75
15 BURPEES OVER BAR +15 P SNATCH
9 BURPEES OVER BAR + 9 P SNATCH

MARGAUX 2019

WARM UP
1k. row chill pace 10 burpee over row on the minute 10 minute
2 pegboard +1legless include 30 minute mobility x 10 min

INTERVAL RUNS
400mrun +15 mu + 200m run + 9 mu + 400mrun + 15 mu +200m run + 9 mu for  time
rest as needed
10 pig or tire flips+ 100 ft hs walk + 20 heavy dball overs + 100 ft hs walk for time
accessory
1 wall walk + max hs hold + 30 weighted ghd hip extensions + 15 seated leg extensions x 4 rounds nft