The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JUNE 25th - 2019 OPEN PROGRAM

WARM UP
1250m row then 20 sec all out 40 sec chill pace x 4 minutes 

MOBILITY

2 MIN BUTTERFLY
2 MIN DRAGON LEFT LEG
2 MIN LIZARD LEFT LEG
2 MIN PIGEON LEFT LEG
3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN LEFT
   1 MIN RIGHT
1 MIN ELEVATED LAT STRETH
2 MIN DRAGON RIGHT LEG
2 MIN LIZARD RIGHT LEG
2 MIN PIGEON RIGHT LEG
2 MIN FOAM ROLL

ACCESSORY

15 EVIL WHEELS
1 WALL WALK + MAX HS HOLD 

METCON
7 BAR MU + 8 POWER CLEANS 185/125 + 9 TOES TO BAR X 3 ROUNDS REST 1 MIN
MAX UNBROKEN TOES TO BAR 

MARGAUX 2018

45 min chill bike
45 min mobility 2 pegboard + 2 legless rope climbs x 4 rounds
60 ft hs walk + 7 mu+ 60 ft hs walk + 7 mu + 100 ghd sit ups + 7 mu + 60 ft hs walk + 7 mu + 60 ft hs walk for time
strength
ohs to max
good morning 5x5
weighted pull ups 6x3
db row ahap 4x 8
30 cal row + 20 ring dips + 10 front rack lunges x 3 rounds
rest as needed
2/2/2/3 intervals 1 min rest of 15 ttb, 10 cal c2 bike, max dB squat snatch 55
7 bar mu + 8 power clean 225/155 + 9 toe to bar x 3 rounds for time
accessory
30 ghd hip extension + 1 wall walk and max hs hold + 15 evil wheels + 15 seated leg raises x 4 rounds