The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 28th, 2019 OPEN PROGRAM

WARMUP: 1250M CHILL ROW 

MOBILITY: 
2 MIN BANDED LIZARD RIGHT LEG
2 MIN BANDED PIGEON RIGHT LEG
2 MIN BANDED STANDING HAMSTRING STRETCH RIGHT LEG
2 MIN BANDED LIZARD LEFT LEG
2 MIN BANDED PIGEON LEFT LEG
2 MIN BANDED STANDING HAMSTRING STRETCH LEFT LEG
2 MIN BANDED SHOULDER JOINT STRETCH RIGHT ARM
2 MIN BANDED SHOULDER JOINT STRETCH LEFT ARM
2 MIN BANDED OVERHEAD STRAIGHT ARM STRETCH RIGHT ARM
2 MIN BANDED OVERHEAD STRAIGHT ARM STRETCH RIGHT ARM 

ACCESSORY: 12 EVIL WHEELS + 6 FALSE GRIP RING PULL-UPS X 4 RNDS NFT 

WORKOUT: 30 CAL ROW + 30 POWER SNATCH 115/75# + 100FT FRONT RACK LUNGE 115/75# + 30 CJ 115/75# + 30 CAL ROW FOR TIME

Margaux 2018
warmup: 11 wb 20/14# every 30 seconds x 5 min
mobility 30 min

Max BS 3 attempts in 4 min
Max Press 3 attempts in 4 min
80% DL 1 rep 

Metcon: 15 cal assault bike + 15 t2b x 3 rnds
2 min rest
15 cal row + 15 pull ups x 3 rnds

Accessory
30 hip extensions + 10 rev hypers x 4 rnds nft

Margaux AlvarezComment