The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 22ND, 2019 OPEN PROGRAM

Interval day or rest day dynamic warm up: lunges, side shuffle, high knees, butt kicks, arm circles, leg swings, plus 5 min of roling out on foam roller

500m row + 10 burpess over rowwer rest 2 min x 4 rnds

1000m row + max t2b, est 3 min x 3

Cool down stretch for 5 min

Margaux Alvarez1 Comment