The Vine Yard CrossFit

WOD&WINE/OPEN 2019

SEPT 28TH, 2019 OPEN PROGRAM

WARMUP: 10 min chill run

MOBILITY:

2 min banded lat/lizard stretch right arm/leg

2 min banded lat/lizard stretch left arm/leg

2 min banded bent arm stretch right arm

2 min banded bent arm stretch left arm

2 min banded should joint stretch right arm

2 min banded should joint stretch left arm

2 min banded dragon stretch right leg

2 min banded dragon stretch left leg

2 min frog stretch

2 min child's pose with bent arms

1 round total

ACCESORY:

5 sets of good morning + Max set of strict pull-ups, rest as needed x 4 rnds

METCON:

7 min amrap: 3 s2oh 135/95# + 6 DL 135/95# + 9 box jump overs 24/20#

MARGAUX 2018

Warmup: 1k row chill pace 20 sec all out 40 sec chill pace x 5 minutes

mobility 2 legless rope climb + 15 ring dips x 4 rounds

weightlifting:

power snatch to max

2 power snatch + 20 ft hs walk otm x 8 minutes

10x2 cleans

5x2 jerks

bench press 5x5

metcon 1: 22 pull ups + 22 cal row + 22 deadlifts 155/115 x 4 rounds

rest as needed

metcon 2 24 pistols + 12 muscle ups + 6 cleans 185/125 x 3 rounds

Margaux AlvarezComment