The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JUNE 30th - 2019 OPEN PROGRAM

WARM UP

15 MIN CHILL PACE RUN IF WEATHER PERMITS THEN 15 SEC ALL OUT 45 SEC CHILL X 3 INTO 2 MIN RELAX PACE RUN 

MOBILITY

2 MIN LEFT ARM T STRETCH
2 MIN RIGHT ARM T STRETCH
2 MIN CHILD'S POSE
1 MIN ELEVATED LAT RAISE
3 MIN SEATED STRADDLE
30 SEC AIR SQUAT HOLD
30 SEC AIR SQUAT HOLD WITH ELBOW PUSHING KNEE'S OUT
3 MIN FOAM ROLL
2 MIN LEFT ARM T STRETCH
2 MIN RIGHT ARM T STRETCH
2 MIN CHILD'S POSE 

ACCESSORY

MAX DISTANCE HS WALK
1 MIN PLANK 

METCON

IN 4 MINUTES AMRAP
200 M RUN + 15 WALLBALLS 20/14 + 15 HSPU + 15/12 CAL ROW
REST 2 MIN X 3

MARGAUX 2018

WARM UP
3250 m chill row
mobility

WEIGHTLIFTING
max snatch
max clean n jerk
max front squat 

SKILL
hurdle stretching and drills
40m run witH 2 36 inch obstacle hurdles or as close to this as possible
walk back x 10

rest as needed
set up an obstacle course or find a monkey bar or ninja warrior gym and get some work in there
rest as needed
METCON
7 power clean 155/105 + 6 thrusters + 5 burpee over bar x 5 rounds
rest as needed 

ACCESSORY

5 parallette + 30 weighted ghd hip extensions + 1 min wall walk + max hs hold x 4 rounds "

Margaux AlvarezComment