The Vine Yard CrossFit

WOD&WINE/OPEN 2019

SEPTEMBER 4TH - 2019 OPEN PROGRAM

OPEN

REST DAY

MARGAUX 2019 GAMES PREP

100 double under then 30on the minute x 5 min

one hour mobility

include 2 legless ropeclimbs + 10 hollow /log rolls 10 candle sticks x 4rounds in this time

power lifting

bench press 5x5 

squat 5x5 

db strict press each arm 3x8

strict weighted pull ups 6x4 

good morning 5x5 

metcon 1 

22 chest to bar mu + 44 wallballs 20/14 + 88ghd sit ups + 44 wallballs + 22 chest to bar 

rest as needed 

metcon 2 

30 bar muscle ups 

Margaux AlvarezComment