The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 30TH 2019, OPEN PROGRAM

Warmup: 9 burpees otm x 7 min

Mobility:

2 min banded internal rotation stretch left arm

2 min banded internal rotation stretch right arm

1 min banded straight arm OH stretch left arm

1 min banded straight arm OH stretch right arm

2 min banded bent arm tricep stretch left arm

2 min banded bent arm tricep stretch right arm

2 min banded hamstring stretch left leg

2 min banded pigeon stretch left leg

2 min banded hamstring stretch right leg

2 min banded pigeon stretch right leg

2 min frog stretch

Accessory: 15 ring dips + 10 single arm db rows x 4 rnds nft

Metcon: 21 - 15 - 12 - 9 - 6 - 3 of pull ups + power cleans 135/95# for time

Margaux 2019

Margaux Alvarez2 Comments