The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 22ND - 2019 OPEN PROGRAM

WARMUP: 500M CHILL ROW

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

OPEN WORKOUT: 15 min amrap of 19 wall balls 20# to 10ft/ 14# to 9ft + 19 cal row

Accessory: 10 v-ups + 10 single arm bent over db rows + 25 hollow rocks x 4 rnds nft

Margaux Alvarez1 Comment