The Vine Yard CrossFit

WOD&WINE/OPEN 2019

AUGUST 17th - 2019 OPEN PROGRAM

WARM UP
20 min chill/easy going run

MOBILITY

2 MIN BANDED SHOULDER LIZARD RIGHT ARM
2 MIN BANDED SHOULDER LIZARD LEF ARM
3 MIN SEATED STRADDLE
1 MIN CENTER
1 MIN RIGHT
1 MIN LEFT
2 MIN PIGEON LEFT LEG
2 MIN PIGEON RIGHT LEG
2 MIN DRAGON LEFT LEG
2 MIN DRAGON RIGHT LEG 

20 min total

ACCESSORY

MAX UNBROKEN BAR MU
15 RING ROWS

METCON

500M ROW + 400M RUN + 15 PULL UPS X 3 ROUNDS 

Margaux AlvarezComment