The Vine Yard CrossFit

WOD&WINE/OPEN 2019

AUG 15th - 2019 OPEN PROGRAM

WARM UP

9 WALLBALLS EVERY 30 SEC X 5 MIN 

MOBILITY

30 SEC BENT ARM SHOULDER STRETCH RIGHT ARM THEN LEFT X 2 FULL ROUNDS OR 2 MINUTES
2 MIN PUPPY DOG
2 MIN THREAD THE NEEDLE LEFT
2 MIN THREAD THE NEEDLE RIGHT
2 MIN PUPPY DOG
2 MIN T STRETCH LEFT
2 MIN T STRETCH RIGHT
2 MIN LEFT LIZARD
1 MIN HAMSTRING
2 MIN RIGHT LIZARD
1 MIN RIGHT HAMSTRING
1 MIN BANDED OHS RIGHT
1 MIN BANDED OHS LEFT

ACCESSORY

8 BULGARIAN SPLIT SQUATS EACH LEG
MAX STRICT CHIN UPS

METCON

21-15-9-15-21

CAL ROW
WALLBALL
BURPEE OVER ROW

MARGAUX 2019 GAMES PREP REST

Margaux AlvarezComment