The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 2ND - 2019 OPEN PROGRAM

Warmup: 8 burpees x 9 min

Mobility:

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elevated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

Accessory: 30 hollow rocks + max Lsit x 4 rnds nft

Metcon: 7 min amrap of 30 du + 20 DB PS 50/35#

Margaux 2018

´╗┐chill run 30 min document distance and weather

30 min mobility

METCON 1

20 db s2oh 50/35# + 100ft db walking lunge + 20/15 bike calories x 3 rnds for time

WEIGHTLIFTING

bench press 10-8-6-4-2-1-

strict press

5x5

deadlift find

max 3 rep - 7 sets

single leg db deadlift 3 sets of 12 each leg rest as needed x 3

Bulgarian split squat 3 sets of 8 each leg

METCON 2

Running clock for 15 min, max reps at each station: min 1) db power snatch 50/35#, min 2) strict pull-ups, min 3) sandbag or heavy DB 150/100#, min 4) cal on ski erg, min 5) rest

Margaux Alvarez2 Comments