The Vine Yard CrossFit

WOD&WINE/OPEN 2019

SEPT 22nd, 2019 OPEN PROGRAM

we apologize for not having the program up, I pressed save instead of save and publish

WARMUP:

20 MIN CHILL RUN

MOBILITY:

FOAM ROLL 4 MIN

(FOCUS ON BACK, SHOULDERS, GLUTES, QUADS, HAMSTRINGS, CALVES)

2 MIN ELEVATED PIGEON (LEG ON BOX OR BENCH) LEFT LEG

2 MIN ELEVATED PIGEON (LEG ON BOX OR BENCH) RIGHT LEG

2 MIN SEATED SINGLE LEG FORWARD FOLD LEFT LEG

2 MIN SEATED SINGLE LEG FORWARD FOLD RIGHT LEG

2 MIN THREAD THE NEEDLE LEFT ARM

2 MIN THREAD THE NEEDLE RIGHT ARM

2 MIN SINGLE ARM T STRETCH LEFT ARM

2 MIN SINGLE ARM T STRETCH RIGHT ARM

ACCESSORY:

ACCUMULATE 30 SEC LSIT +

10 ALTERNATING SINGLE LEG TOE TO BAR

WORK OUT

IN 3 MIN

30 WALLBALL UNBROKEN 30/20 + 100 DU AND IN REMAINING TIME MAX CHEST TO BAR REST 3 MIN X 3

MARGAUX 2019 GAMES PREP

2k chill pace row

one hour mobility

max snatch

max clean n jerk

front squat 6x3

interval metcon

4 min on 2 min rest

15 chest to bar + 5 deadlifts 315/225 + 10 burpee over bar + 10 alternating db snatch 50/35 X 4 ROUNDS

Margaux AlvarezComment