The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 22nd - 2019 OPEN PROGRAM

WARMUP

750m chill

MOBILITY

2 MIN BUTTERFLY

3 MIN SEATED STRADDLE

2 MIN LEFT LEG DRAGON

2 MIN LEFT PIGEON

2MIN RIGHT DRAGON

2 MIN RIGHT PIGEON

1 MIN ELEVATED LAT

2 MIN CHILDS POSE

2 MIN BUTTERFLY

NO ACCESSORY

OPEN 15.1

Not a big surprise here chest to bar pull ups and thrusters...... pace your self and dont redline too soon

best of Luck

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

1000m ROW

30 MIN MOBILITY

19.5

REST AS NEEDED

TRACK WORK

400m run rest 2 min x 4

rest as needed

400m run chill pace + 400m all out rest 3 min x 2

WEIGHTLIFTING

2 P Cleans on the minute x 10 min

squat 6x3

good morning 5x5

METCON 2

1000m row + 100 weighted vest push ups + 200 weigted vest squats + 1000m row

Margaux AlvarezComment