The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JUNE 6TH -2019 OPEN PROGRAM

WARM UP

750 M ROW THEN 20 SEC ALL OUT 40 SEC CHILL PACE X 5 MIN 

MOBILITY

2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT PIGEON
2 MIN FOAM ROLL
3 MIN SEATED STRADDLE
1 MIN ELEVATED LAT
2 MIN FOAM ROLL
2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON 

ACCESSORY
MAX STRICT CHIN UPS
WALL WALK + MAX HS HOLD
4 ROUNDS NFT 

METCON
250M ROW + 12 CHEST TO BAR PULL UPS + 400M RUN + MAX UNBROKEN WALLBALLS REST 2 MIN X 4

MARGAUX - 2018 OPEN 

25 min assault bike chill pace then 20 sec all out 40 sec chill pace x 6 min
30 min mobility 10 ghr + 10 r hyper x 4 rounds nft
25 pull ups + 10 bar mu + 5 power cleans 225/155 x 3 rounds
rest as needed
p snatch 10-8-6-4-2
good morning 5x5
weighted pull ups 6x3
rest as needed
"intervals
15/12 cal assault bike + 10 heavy dball + 10 burpee over bar + max toe to bar rest 1:1 x 4"
"accessory
1 wall walk + max hs hold + 30 ghd hip extensions + 8 ring ice cream makers x 4 rounds"