The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 13TH - 2019 OPEN PROGRAM

Warmup 100 du then 20 seconds all out, 40 chill x 4 min

Mobility:

3 min seated straddle

1 min bar hang

2 min lizard right

2 min lizard left

2 min pigeon right

2 min pigeon left

2 min child's pose with bent arms

2 min elevated lat

2 min couch right

2 min couch left

Accessory: accumulate 45 sec Lsit.+ wall walk plus max HS hold x 4 rnds

\Metcon: 6 DL 275/225# + 12 wallballs 20/14# x 5 rnds

Margaux AlvarezComment