The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 16th - 2019 OPEN PROGRAM

WARM UP

10 WALL BALLS 20/14# EVERY 30 SEC X 5 MIN"

MOBILITY

2 MIN BANDED SHOULDER RIGHT ARM

2 MIN BANDED SHOULDER INTERNAL ROTATION RIGHT

2 MIN BANDED TRICEP RIGHT

4MIN FOAM ROLL

2 MIN BANDED SHOULDER LEFT ARM

2 MIN BANDED SHOULDER INTERNAL ROTATION LEFT

2 MIN BANDED TRICEP LEFT

2 STANDING FORWARD FOLD

2 SEAL POSITION

ACCESSORY

8 BULGARIAN SPLIT SQUATS EACH LEG + 30 HOLLOW ROCKS X 4 RNDS

METCON

10 cj 135/95 + 20 bar facing burpees + 30 t2b + 40 wb 20/14# + 30 t2b + 20 bar facing burpees + 10 cj for time

MARGAUX 2019 GAMES PREP

WARM UP

2500m chill pace row

mobilize 45 minutes

WEIGHTLIFTING

MAX SNATCH

MAX CLEAN & JERK

FRONT SQUAT 6X2

rest as needed

INTERVAL METCON

5 minutes on 1 min rest x4 rounds of the following

3 thrusters 135/95 + 6 toes to bar + 9 chest to bar + 12 cal row - start each round where you leave off

rest as needed

METCON 2

200m farmer carry + 200 pinch plate carry + 20 cal assault bike x 2 rounds

rest as needed

METCON 3

9 deadlifts 155/115 + 6 power cleans + 3 thrusters x 5 rounds

Margaux AlvarezComment