The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 5th - 2019 OPEN PROGRAM

WARM UP

10 MIN CHILL RUN

DYNAMIC WARM UP

TRACK WORK

400M RUN REST 2 MIN X 4

1600M FOR TIME

MARGAUX 2019 GAMES PREP

WARM UP

30 min chill pace concept 2 bike ride into 20 seec all out 40 seec chill x 5 min

30 min mobility

include 10 r hyper + 10 ghr x 4 rounds

METCON 1

22 toes to bar + 44 wallballs + 88 double under + 44 wallballs + 22 toes to bar

reat as needed

WEIGHTLIFTING

min 1 - 15/12 cal echoe bike or ab

min 2 - 2 snatch ahap x 20 min "

front squat + jerk rest 1 min x 10 ahap

2 power cleans otm x 10 min

good morning 5x5

weighted glute bridges 5x5

rest as needed

METCON 2

20 db walking lunges 80/50 + 20 db box step overs + 10 burpees + 100 ft hs walk x 2 rounds

ACCESSORY

30 ghd hip extensions + 15 v ups + 15 evil wheels x 3 rounds

Margaux Alvarez1 Comment