The Vine Yard CrossFit

WOD&WINE/OPEN 2019

SEPTEMBER 3RD - 2019 OPEN PROGRAM

WARM UP
750m row then 20 seconds all out, 40 seconds chill x 4 min

MOBILITY
3 min seated straddle (1 min center, 1 min left, 1 min right)
2 min couch stretch left
2 min couch stretch right
2 min single arm T stretch left
2 min single arm T stretch right
2 min puppy dog stretch
2 min child's pose
2 min elevated lat stretch
2 min butterfly stretch
1 min bar hold/hang

ACCESSORY

15 EVIL WHEELS
8 FALSE GRIP RING MUSCLE UPS 

4 ROUNDS NFT 

METCON
400M RUN + MAX UNBROKEN WALLBALLS 30/203 X 4 ROUNDS
SCORE IS TOTAL REPS 

MARGAUX 2019 GAMES PREP

1K row chill pace then 20/40 x 5 minutes

one hour mobility
include 7 superman/hollow complex + 2pegboard x 4rounds in this time

WEIGHTLIFTING

5x2 muscle snatch
5x2 snatch balance
10x2 snatch
10x2 clean n jerk
front squat 5x3

25min run
happylabor day

 

Margaux Alvarez1 Comment