The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JUNE 5TH - 2019 OPEN PROGRAM

400m chill run

Dynamic warmup - leg swings, arm swings, walking lunges, etc

250m run
rest 1 min
x 2 rnds

400m run
rest 2 min
x 4 rnds

800m run
rest 3 min
x 1 rnd

Cool down & stretch when your finished

MARGAUX 2018 GAMES PREP

10 WALLBALLS EVERY 30 SEC X 5 MIN

30 MIN MOBILITY
1 pegboard 2 legless rope climbs x 4 in this time

6x3 muscle snatch rest as needed

snatch + h snatch rest 1 min ahap x 10 

bench press 5x5 

squat 5x5

21 mu + 33 ghd sit ups + 15 mu + 33 ghd sit ups + 9 ghd sit ups + 33 ghd sit ups 

32 min chill run 

30 squat 155/115 + 2o cal row + 10 burpee box overs x 3 rounds nft