The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 20TH - 2019 OPEN PROGRAM

WARMUP

1000m row then 20 seconds all out, 40 seconds chill x 3 min

MOBILITY

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded eleevated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

ACCESSORY

wall walk plus max hs hold + 6 strict false grip ring pullups x 4 rnds nft

METCON

15/12 cal row + 15 front squats 135/95 + 10 bar facing burpees, rest 2 min x 4 rounds

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

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

mobilize 30 min

include 3 legless rope climbs + 15 ring dips x 3 rounds

WEIGHTLIFTING

rest as needed

snatch 6x2

high hang panda pulls

6x2

snatch balance 6x2

10-8-6-4-2

full clean

METCON

3 p snatch 155/115 + 6 thrusters + 9 deadlift x 5 rounds

Margaux AlvarezComment