The Vine Yard CrossFit

WOD&WINE/OPEN 2019

AUG 20th- 2019 OPEN PROGRAM

WARMUP
750m chill row THEN 20 SEC ALL OUT 40 SEC CHILL PACE X 5 MIM

MOBILITY
2 MIN BUTTERFLY
3 MIN SEATED STRADDLE
2 MIN LEFT LEG DRAGON
2 MIN LEFT PIGEON
2MIN RIGHT DRAGON
2 MIN RIGHT PIGEON
1 MIN ELEVATED LAT
2 MIN CHILDS POSE
2 MIN BUTTERFLY 

ACCESSORY 

1 WALL WALK + MAX HS HOLD
7 FALSE GRIP STRICT RING PULL UPS 

METCON 

100 DOUBLE UNDERS + MAX CHEST TO BAR REST AS NEEDED X 3 ROUNDS 

WARM UP
1000 M ROW then 20sec all out 40sec chill pace x 5 min 

one hour mobility focus hips shoulders and lats 

include 7 superman hollow complex + max free standing hold rest as needed x 4 rounds
WEIGHTLIFTING
snatch +h snatch +ohs rest1 min x 8
clean + 2 front squats +power jerk rest 1 min 8
narrow stance back squat 5x5
rest as needed
max strict hspu rest 1 min x 4 

metcon 1
max chest to bar pull ups +100du rest as needed x 4

Margaux Alvarez1 Comment