The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 27TH - 2019 OPEN PROGRAM

WARMUP: 9 WALL BALLS 20/14# EVERY 30 SEC X 5 MIN

MOBILITY:
4 MIN FOAM ROLL - HIT SHOULDERS, LATS, TRICEPS, BICEPS, BACK, GLUTES, QUADS, HAMSTRINGS
2 MIN COUCH STRETCH LEFT LEG
2 MIN COUCH STRETCH RIGHT LEG
2 MIN DRAGON STRETCH LEFT LEG
2 MIN DRAGON STRETCH RIGHT LEG
2 MIN CHILD’S POSE
2 MIN ELEVATED LAT WITH BENT ARMS
1 MIN BAR HANG/HOLD
3 MIN STANDING STRADDLE

ACCESSORY: 8 BULGARIAN SPLIT SQUATS EACH LEG W DB + 20 PUSHUPS (IF YOU HAVE A VEST YOU CAN WEAR IT HERE) X 4 RNDS NFT

WORKOUT: 9 MIN AMRAP
8 S2OH 135/95# + 8 BURPEE OVER THE BAR + 8 T2B

Margaux 2018
1500m chill row then 20 seconds all out/ 40 seconds chill x 5 min
mobility 30 min + 10 ghr/10 reverse hyper x 4 rnds nft

CrossFit Total
1 rm strict press
1 rm back squat
1 rm deadlift

rest as needed

Max mu at the top of the minute until you reach 30 mu total

rest as needed

25 ghd sit ups + 50 du + 50ft hsw x 3 rnds for time

accessory
30 hip ext + 5 single arm db press each arm x 4 rnds nft