The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JUNE 29TH - OPEN PROGRAM

WARM UP
1500 m ROW CHILL PACE

MOBILITY
2 MIN FOAM ROLL
2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT PIGEON
2 MIN BUTTERFLY
2 MIN STANDING STRADDLE
2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON
2 MIN FOAM ROLL 

METCON
100 DB BENCH PRESS 50/35
EACH TIME YOU PUT THE DB DOWN COMPLETE 20 ALTERNATING LUNGES NO DB
SCALE TO 50 BENCH PRESS

ACCESSORY
1 WALL WALK + MAX STATIC HS HOLD
MAX STRICT CHIN UPS 

MARGAUX 2018

10 wallball every 30 sec x 6 minutes
30 min mobilty include 2 legless + 15 ring rows x 4 rounds
"full snatch
10-8-6-4-2"
"power clean
10-8-6-4-2"
squat 3 sets of 10
5x5 barbell row or pendley row
rest as needed
1600m run + 25 pull ups rest 5 min x 2
1200m run + 100ft hs walk rest 4 min 

"400m run + 6 mu rest 2 min
400m run + 6 mu rest 1:45
400m run + 6 mu rest 90 sec
400m run + 6 mu rest 1 min
400m run + 6 mu "
rest as needed 

MAKE UP ANY WORK MISSED 

Margaux AlvarezComment