The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JUNE 18th - 2019 OPEN PROGRAM

WARM UP
1250m CHILL PACE

MOBILITY
2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON
2 MIN SEATED STRADDLE
2 MIN BUTTERFLY
2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT PIGEON
2 MIN SEATED STRADDLE
2 MIN ELEVATED LAT 

ACCESSORY
8 FALSE GRIP RING PULL UPS
1 WALL WALK + MAX STATIC HS HOLD
4 ROUNDS NFT

METCON
500M ROW + 400M RUN + 75 AIR SQUATS + 50 PUSH UPS + 75 AIR SQUATS + 400M RUN +500M ROW FOR TIME

MARGAUX 2018 GAMES PREP

SWIM 600m
REST AS NEEDED
RIDE 45 min
REST AS NEEDED
RUN 32 min