The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JUNE 9th - 2019 OPEN PROGRAM

WARM UP
 20 MIN CHILL RUN

MOBILITY

2 MIN LEFT LEG BANDED LAT LIZARD
2 MIN LEFT LEG BANDED HAMSTRING
2 MIN LEFT LEG BANDED PIGEON
2 MIN LEFT SHOULDER INTERNAL ROTATION
4 MIN FOAM ROLL
2 MIN RIGHT LEG BANDED LAT LIZARD
2 MIN RIGHT LEG BANDED HAMSTRING
2 MIN RIGHT LEG BANDED PIGEON
2 MIN RIGHT SHOULDER INTERNAL ROTATION

ACCESSORY

1 WALL WALK + MAX HS HOLD
8 FALSE GRIP RING STRICT PULL UPS
4 ROUNDS NFT

WORKOUT
50 DOUBLE UNDERS + 30 WALLBALLS + 15 OHS 115/75 X 4 ROUNDS

3k chill row
30 min mobility
"max snatch
max cj
then 20 max snatch 70%"
front squat 6x2 with pause
"5 rounds 2 min rest
15 wallballs + 12 c2b + 9 hspu + 15/12 cal row
4 rounds "
rest as needed
250m ski erg + 10 ohs 155/115 + 250m ski eerg + 100 du x 2 rounds 

180ft hs walk rest 1 min 120 ft hs walk rest 30 sec 60ft hs walk
no accessory