The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 16th - 2019 OPEN PROGGRAM

WARM UP
1000m row then 20 seconds all out, 40 seconds chill x 4 min

MOBILITY
 2 min banded lat/lizard stretch right arm
2 min banded bent arm tricep stretch right arm
2 min banded lat/lizard stretch left arm
2 min banded bent arm tricep stretch left arm
2 min banded elevated pigeon right leg
2 min banded lizard right leg
2 min banded elevated pigeon left leg
2 min banded lizard left leg
2 min butterfly
2 min elevated lat stretch

ACCESSORY

8 FALSE GRIP RING TO CHEST PULL UPS
1 Wall Walk + Max Static HS Hold

4 ROUNDS NFT 

METCON 

40 WALLBALLS 20/14 + 40 AB MAT SIT UPS + 40 DU
30 WALLBALLS 20/14 + 30 AB MAT SIT UPS + 30 DU
20 WALLBALLS 20/14 + 20 AB MAT SIT UPS + 20 DU
10 WALLBALLS 20/14 + 10 AB MAT SIT UPS + 10 DU 

MARGAUX GAMES PREP 2018 


1200m swim
rest as needed
50m all out rest 30 seconds x 10
250m kickboard


squat 3x 10
BENCH 5X5
BENT OVER ROW 5X5
DB STRICT PRESS 5X5 

RUN 6.5 MILES