The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 27th. - 2019 OPEN PROGRAM

WARM UP

9 BURPEES ON THE MINUTE X 9 MINUTES

MOBILITY

2 MIN SEAL

2 MIN BUTTERFLY

2 MIN ELEVATED LAT

2 MIN BANDED RIGHT LAT LIZARD

2 MIN BANDED LEFT LAT LIZARD

2 MIN T STRETCH RIGHT SHOULDER

2 MIN T STRETCH LEFT SHOULDER

2 MIN PIGEON RIGHT

2 MIN PIGEON LEFT

2 MIN FOAM ROLL

ACCESSORY

MAX STRICT CHIN UPS

1 MIN HS HOLD ON WALL OR FREE WORK ON FORM

REST AS NEEDED 4 ROUNDS NFT

METCON

400 M RUN + 15 PULL UPS +25 PUSH UPS + 50 AIRSQUATS X 4 ROUNDS

MARGAUX 2019 GAMES PREP

WARM UP

125 double unders into 25 on the minute with singles in remaining time x 5 min

mobilize one hour

150 ft hs walk rest 1 min repeat

rest as needed

METCON 1

25 ghd sit ups + 25 pull ups x 3 rounds

rest as needed

METCON 2

15/12 cal echo or assault bike + 10 burpee bench overs + 10 bmu rest 1:1 x 3

Margaux AlvarezComment