The Vine Yard CrossFit

WOD&WINE/OPEN 2019

AUGUST 3RD - 2019 OPEN PROGRAM

WARMUP

10 MIN CHILL RUN

MOBILITY

5 MIN FOAM ROLL - TARGET CALVES, HAMSTRINGS, QUADS, GLUTES, HIPS, LATS/BACK, SHOULDERS
3 MIN SEATED STRADDLE (1 MIN LEFT, 1 MIN RIGHT, 1 MIN CENTER)
2 MIN LOW DRAGON LEFT LEG (LEAN INTO YOUR FOOT/CALVE MORE SO YOU FEEL THE STRETCH IN THE LOWER LEG MORE)
2 MIN LOW DRAGON RIGHT LEG (LEAN INTO YOUR FOOT/CALVE MORE SO YOU FEEL THE STRETCH IN THE LOWER LEG MORE)
2 MIN PIGEON STRETCH LEFT LEG
2 MIN PIGEON STRETCH RIGHT LEG
2 MIN ELEVATED LAT WITH STRAIGHT ARMS
2 MIN PUPPY DOG STRETCH

ACCESSORY

 8 SINGLE LEG DEADLIFTS WITH DB EACH LEG
(PICK A MANAGEABLE WEIGHT AND HAVE A DB IN EACH HAND, FOCUS ON KEEPING WEIGHT BALANCED ON ONE FOOT/LEG AS YOU DO THE DEADLIFT - ENSURE YOU HINGE FROM THE HIP, SIGHTLY BEND THE KNEE AND KEEP BACK FLAT)
3 SKIN THE CATS
X 4 RNDS NFT (NOT FOR TIME)

WORKOUT

 10 MIN AMRAP OF
50 DU + 500M ROW + 10 THRUSTERS 45/35# + 5 BAR MU

2018 GAMES WORKOUTS ARE STILL UNKNOWN
FOLLOW ALONG AND DO WHAT YOU CAN 

Margaux AlvarezComment