The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JULY 9TH - 2019 OPEN PROGRAM

WARM UP 

9 WALLBALLS EVERY 30 SECONDS X 4 MINUTES 

MOBILITY

2 MIN BUTTERFLY
2 MIN CHILD'S POSE
3 MIN SEATED STRADDLE
1 MIN ELEVATED LAT
2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT PIGEON
2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON

ACCESSORY

8 STRICT RING TO CHEST FALSE GRIP PULL UPS
15 EVIL WHEELS 

4 ROUNDS NFT 

METCON 

30 WALLBALLS + 30 AB MAT SIT UPS X 400M RUN X 4 ROUNDS 

MARGAUX 2018

1k chill row 10 burpees over the rower
30 min mobility

500m row + stake to ground + 500m row
rest repeat 

rest as needed 

AEROBIC
5 mile run 

1000m swim
rest as needed
50m all out rest 30 seconds x 8
200m kickboard
30 min mobility

30 Wall-ball  (20/14 lb.)
30 Squat Snatches (75/45 lb.)
3 rounds