The Vine Yard CrossFit

WOD&WINE/OPEN 2019

SEPT 12TH - 2019 OPEN PROGRAM

WARM UP

100 du then 20 otm with singles the remaining time x 4 min

MOBILITY

stranding straddle 2 min

2 min thread the needle left arm

2 min thread the needle right arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min elevated lat

2 min couch stretch right leg

2 min couch stretch left leg

2 child's pose

2 min seated forward fold

1 rnd, 20 min total

ACCESSORY

30 sec Lsit + 15 ring rows x 4 rnds

METCON

21 cal row +15 burpee over rower + 9 cal row + 15 burpee over rower + 21 cal row for time

*goal it to go as hard as you can and push your pace, good luck!

MARGAUX 2019 GAMES PREP

WARM UP

20 min assault bike then 20/40 x 5 min

one hour mobility

"interval metcon

15/12 cal assault bike 12 s20h 155/115 + 9 toes to bar + 6 power snatch rest 2 min x 4"

rest as needed

30 strict hspu 2 inch defecit

rest as needed

squat 3 sets of 10

bent over row 5x5

rest as needed

21 cal row +15 burpee over bench + 9 cal row + 15 burpee over row + 21 cal row

Margaux Alvarez1 Comment