The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JUNE 15th -2019 OPEN PROGRAM

WARM UP
9 WALL BALLS EVERY 30 sec X 5 MINUTES

MOBILITY

2 MIN BANDED LAT LIZARD
2 MIN BANDED RIGHT SHOULDER INTERNAL ROTATION
2 MIN BANDED TRICEP
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN RIGHT
   1 MIN LEFT
1 MIN ELEVATED LAT
2 MIN BANDED LAT LZARD LEFT
2 MIN BANDED LEFT SHOULDER INTERNAL ROTATION
2 MIN BANDED LEFT TRICEP
4 MIN FOAM ROLL 

ACCESSORY
8 BULGARIAN SPLIT SQUATS
MAX STRICT CHIN UPS 

WORKOUT
AMRAP 16 MIN
27 CAL ROW +27 BURPEE + 27 PULL UPS THEN CONTINUE ROUNDS
24...21...18...15....12.....9....6....3.

MARGAUX 2018 GAMES PREP 

2000m chill pace row
30 min mobility include 2 legless rope climbs + 1 pegboard
snatch + hang snatch + ohs rest 1 min x 12 ahap

clean + front squat + power jerk ahap rest 1 min x 12
squat 5x5
"interval runs
400m run +12chest to bar pull ups rest 2 min x 4"
"800m run + max mu rest 2 min
1600 m run for time "
"metcon 1
50 wallballs 30/20 +25 cal row +10 deadlifts 315/225 x2"

180 ft hs walk for time rest 1min 120ft hs walk fortime
rest as needed
"accessory
30 weighted ghd hipextensions + 8 bulgarian split squats + 5 parallette hspu x 4 rounds nft"