The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 19TH, 2019 OPEN PROGRAM

Warmup: 10 min chill assault bike or 10 min chill run, if no possible, 10 min chill row

Mobility:

2 min banded pigeon right leg

2 min banded lizard left leg

2 min banded pigeon right leg

2 min banded lizard right leg

2 min internal rotation right arm stretch

2 min internal rotation left arm stretch

2 min straight arm overhead stretch right arm

2 min straight arm overhead stretch left arm

2 min puppy dog stretch

2 min standing straddle

Accessory: max strict pu + 8 single leg db DL x 4 rnds nft

Workout: 100 du + 50 kbs 53/35# + 15 mu + 50 kbs + 100 du for time

Margaux 2019

Warm up 500m row

Mobility

Wodapoolza Day 2 events

Margaux Alvarez1 Comment