The Vine Yard CrossFit

WOD&WINE/OPEN 2019

AUGUST 10TH - 2019 OPEN PROGRAM

WARMUP: 
750M CHILL ROW THEN 20 SEC ALL OUT, 40 SEC CHILL X 4 MINS

MOBILITY:
2 MIN BANDED PIGEON LEFT LEG
2 MIN BANDED HAMSTRING LEFT LEG
2 MIN BANDED LIZARD LEFT LEG
2 MIN BANDED PIGEON RIGHT LEG
2 MIN BANDED HAMSTRING RIGHT LEG
2 MIN BANDED LIZARD RIGHT LEG
2 MIN BANDED BENT ARM TRICEP STRETCH LEFT ARM
2 MIN STRAIGHT ARM OVERHEAD STRETCH LEFT ARM
2 MIN BANDED BENT ARM TRICEP STRETCH LEFT ARM
2 MIN STRAIGHT ARM OVERHEAD STRETCH LEFT ARM

ACCESSORY: 
MAX SET OF HSPU + 12 EVIL WHEELS X 4 RNDS, REST AS NEEDED BTWN SETS AND MOVEMENTS

WORKOUT:

IN 8 MIN WINDOW, FIND 1 RM FRONT SQUAT FROM THE RACK. THEN AT THE 8 MIN MARK, DO 25 FRONT SQUATS FOR TIME FROM THE RACK AT 70% OF YOUR 1 RM FOR THE DAY

Margaux 2019 Games Prep is still resting and undecided will be back or not on MONDAY REST UP 

Margaux AlvarezComment