The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JUNE 17th - 2019 OPEN PROGRAM

REST DAY FOR OPEN

MARGAUX 2018
WARM UP
30 MIN CHILL RUN 

MOBILIZE
ON HOUR
INCLUDE 2 PEGBOARD + 1 LEGLESS ROPE CLIMB
4 ROUNDS

SKILL
30/21 REPS 4/2 INCH DEFICIT STRICT HSPU REST 2 MIN
15/9 REPS 6/4 INCH DEFICIT STRICT HSPU TIME CAP 3 MIN

METCON 1
150 FT HS WALK + 30 MU + 150 HS WALK FOR TIME 

STRENGTH 

1) BENCHPRESS
10-8-6-4-2
2) SQUAT
20 AHAP
REST 2 MIN
10 AHAP
3) WEIGHTED PULL-UPS
6X2

METCON 2
8 PIGFLIPS 495/395 + 100FT SLED PUSH 465/325 (8 45'S/ 645'S)
+ 200 FT FARMER CARRY + 100 FT SLED PUSH + 8 PIG CLIPS
FOR TIME

ACCESSORY
1 WALL WALK + MAX HS HOLD
15 SEATED LEG RAISES
12 EVILS WHEELS
10 SINGLE LEG ALT TOES TO BAR 

4 ROUNDS NFT

Margaux AlvarezComment