The Vine Yard CrossFit

WOD&WINE/OPEN 2019

SEPT 21st, 2019 OPEN PROGRAM

WARM UP

10 WALL BALLS 20/14# EVERY 30 SEC X 5 MIN

MOBILITY 20 MIN:

2 MIN BANDED SHOULDER RIGHT ARM

2 MIN BANDED SHOULDER INTERNAL ROTATION RIGHT

2 MIN BANDED TRICEP RIGHT

4MIN FOAM ROLL

2 MIN BANDED SHOULDER LEFT ARM

2 MIN BANDED SHOULDER INTERNAL ROTATION LEFT

2 MIN BANDED TRICEP LEFT

2 STANDING FORWARD FOLD

2 SEAL POSITION

ACCESSORY:

8 BULGARIAN SPLIT SQUATS EACH LEG

15 EVIL WHEELS

4 ROUNDS NFT

METCON

13 MIN AMRAP

13 DB POWER CLEANS 50/35 + 50 FT DB FRONT RACK LUNGE + 13 BURPEE BOX JUMP OVERS 24/20 + 50FT DB FRONT RACK LUNGE

whoah good luck

MARGAUX 2019 GAMES PREP

10 wallballs every 30 sec x 5 min

one hour mobility

includee 2 legless rope climbs + 15 ring dips x 4 rounds in this time

rest as needed

2 power snatch + 2 strict mu on the minute x 8 minmutes

2 power clean + 20 ft hs walk otm x 8 min

squat 20 rest as needed squat 10 ahap

strict press 5x5

barbell row 5x5

rest as needed

metcon 1

"12 min amrap

30 hspu + 15 cal row + 60ft hs walk "

rest as needed

30 tt2b + 15 p snatch 155/115 + 15 bmu x 2

Margaux Alvarez4 Comments