The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JULY 2ND - 2019 OPEN PROGRAM

WARMUP: 100 DU THEN 20 DU OTM WITH SINGLES IN THE REMAINING TIME X 5 MIN

MOBILITY:
4 MIN FOAM ROLL - HIT BACK, SHOULDERS, GLUTES, HAMSTRINGS, CALVES AND QUADS
3 MIN STANDING STRADDLE (1 MIN CENTER, 1 MIN LEFT, 1 MIN RIGHT)
2 MIN BANDED LIZARD LEFT LEG
2 MIN BANDED PIGEON LEFT LEG
2 MIN BANDED LIZARD RIGHT LEG
2 MIN BANDED PIGEON RIGHT LEG
2 MIN BANDED BENT ARM TRICEP STRETCH LEFT ARM
2 MIN BANDED BENT ARM TRICEP STRETCH RIGHT ARM
1 MIN ELEVATED LAT STRETCH WITH BENT ARMS

ACCESSORY:
MAX T2B + 10 RING DIPS X 4 RNDS NFT

WORKOUT:
5 FS 155/105 + 7 DEADLIFTS 155/105 + 9 BURPEES OVER THE BAR X 5 RNDS FOR TIME

MARGAUX 2018
800m swim chill pace
for time 500m then chill 300
50m swim alternate breath rest as needed x 4
50m swim breath every right rest as needed x 2
50m swim breath every right rest as needed x 2

ride 40 min bike or concept 2
run 45 min
squat 20 ahap
squat 10 ahap