The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JUNE 23rd, 2019 OPEN PROGRAM

Warmup: 

1500m chill row 

 

Mobility:

3 min seated straddle (1 min center, left, right)

2 min pigeon left leg 

2 min pigeon right leg 

2 min child’s pose 

2 min puppy dog 

2 min standing bent over fold 

2 min banded straight arm stretch right side 

2 min banded straight arm stretch left side 

3 min butterfly 

 

Accessory 

30 hollow rocks + 15 v-ups x 4 rnds nft 

 

Metcon: 50 cal row + 50 sit-ups  + 50 Box jumps overs 24/20 inch + 50 ohs 45/35# for time 

Margaux AlvarezComment