The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 16TH - 2019 OPEN PROGRAM

Warmup: 9 wb every 30 seconds x 4 min

Mobility:

5 min foam roll - hit back, shoulder, lats, glutes, hamstrings

2 min frog

2 min child's pose

2 min seated single leg forward fold left leg

2 min seated single leg forward fold right leg

20 banded good mornings + 20 alt lunge steps with 2 sec hold at bottom for stretch

1 min bar hang/hold

2 min puppy dog stretch

Workout: 1k row then 30 back squats 185/135# for time

Accessory: 5 single arm DB strict press + max t2b x 4 rnds nft

Margaux 2019

Rest for retest for 19.4 tomorrow

Margaux AlvarezComment