The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JUNE 4TH - 2019 OPEN PROGRAM

WARM UP
10 BURPEE OVER A LOADED BAR
ON THE MINUTE X 10 MINUTE

MOBILITY

2 MIN R BANDED SHOULDER JOINT
2 MIN R BANDED LAT LIZARD
2 MIN R BANDED TRICEP
2 MIN R BANDED INTERNAL ROTATION
4 MIN FOAM ROLL
2 MIN L BANDED SHOULDER JOINT
2 MIN L BANDED LAT LIZARD
2 MIN L BANDED TRICEP
2 MIN L BANDED INTERNAL ROTATION 

ACCESSORY

30 HOLLOW ROCKS
MAX STRICT TOES TO BAR
4 ROUNDS NFT 

METCON 

45 WALLBALLS + 400 M RUN + 90 SIT UPS + 400M RUN +45 WALLBALLS 

MARGAUX GAMES PREP 2018

WE ARE RESTING ON MONDAYS FOR THE GAME PREP AS COMPETITION IN MADISON WILL BE WEDNESDAY THURSDAY FRIDAY SATURDAY AND SUNDAY