The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 30th - 2019 OPEN PROGRAM

WARMUP

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

MOBILITY

3 MIN SEATED STRADDLE (1 MIN LEFT, 1 MIN RIGHT, 1 MIN LEFT)
2 MIN SINGLE LEG HAMSTRING STRETCH FORWARD FOLD RIGHT LEG
2 MIN SINGLE LEG HAMSTRING STRETCH FORWARD FOLD LEFT LEG
2 MIN LIZARD RIGHT LEG
2 MIN LIZARD LEFT LEG
2 MIN BUTTERFLY
2 MIN PUPPY DOG
2 MIN SEAL (MODIFY TO FOREARMS VS PALMS ON FLOOR IF NEED BE)
1 MIN FROG STRETCH
2 MIN STANDING FORWARD FOLD (SLIGHT BEND IN YOUR KNEE IF POSSIBLE)
ACCESSORY

ACCUMULATE 40 SECOND LSIT HOLD + MAX STRICT PULL UPS X 4 RNDS NFT

WORKOUT

5 FRONT SQUATS FROM FLOOR 185/135 + 10 ALT DB SNATCH 70/50# X 4 RNDS FOR TIME

(*IF NEED BE SCALE FS LOAD TO 155/105 OR DB SNATCH TO 50/35#)

Margaux 2018
REST DAY