The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 25TH, 2019 OPEN PROGRAM

WARMUP: 9 WALL BALLS 20/14# EVERY 30 SEC X 5 MIN

MOBILITY:

4 MIN FOAM ROLL - HIT SHOULDERS, LATS, TRICEPS, BICEPS, BACK, GLUTES, QUADS, HAMSTRINGS

2 MIN COUCH STRETCH LEFT LEG

2 MIN COUCH STRETCH RIGHT LEG

2 MIN DRAGON STRETCH LEFT LEG

2 MIN DRAGON STRETCH RIGHT LEG

2 MIN CHILD’S POSE

2 MIN ELEVATED LAT WITH BENT ARMS

1 MIN BAR HANG/HOLD

3 MIN STANDING STRADDLE

ACCESSORY: 8 BULGARIAN SPLIT SQUATS EACH LEG W DB + 30 HOLLOW ROCKS X 4 RNDS NFT

WORKOUT 7 MIN AMRAP: 3 POWER SNATCH 95/65# + 3 T2B THEN 6/6, 9/9, 12/12, 15/15 UNTIL THE 7 MINUTES ARE UP

Margaux AlvarezComment