The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 25th - 2019 OPEN PROGRAM

WARM UP

9 WALL BALLS
EVERY 30 SECONDS X6  MINUTES

MOBILITY

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


ACCESSORY
MAX STRICT PULL UPS
8 FALSE GRIP PULL UPS
X 4 ROUNDS NFT 

WORKOUT 

21-15-9- 15-21
CHEST TO BAR PULL UP + WALLBALL + CAL ROW

30 mile bike ride     
rest 10 min     
30 mu for time     
rest as needed     
clean n jerk to max     
ohs to max     
    
10 ohs + 150 hs walk + 10 ohs 205/145    
rest as needed     
    
26 chest to bar +52 wallball + 104 double under + 52 wallball + 26 chest to bar     
rest as needed     
    
15 cal assault bike + 5 parallette hspu + 15 cal row + 7bmu rest 1:1 x 4     

Margaux AlvarezComment