The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 18TH - 2019 OPEN PROGRAM

Warmup: 9 burpees otm x 6 min

Mobility:

3 min seated straddle (1 min left, right, center)

1 min dragon right

1 min dragon left

1 min couch right

1 min couch left

1 min child's pose

1 min elevated lat

1 min butterfly

x 2 rnds, 20 min total

Accessory: 20 pushups + 25 banded tricep extentions + 30 hollow rocks x 3 rnds nft

Workout: 100 du buy in then 21-15-9 of t2b and ohs 75/55#

MARGAUX 2019 ROGUE INVITATIONAL PREP

1500m chill pace row into 20 all out 40 chill pace x 5 min

one hour mobility and prep for 19.4

19.4

rest as needed

WEIGHTLIFTING

high hang snatch 6x1

mid hang snatch 6x1

snatch balancee 5x1

panda pulls 6x2

1 clean + front squat + h clean rest 1 min x 8

good morning 5x5

rest as needed

metcon 1

25 ghd sit ups + 15 chest to bar + 50 double unders x 4 rounds

rest as needed

Margaux AlvarezComment