The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 4th - 2019 OPEN PROGRAM

WARMUP

250m row + 25 empty barbell thruster 45/35# + 250m chill row

MOBILITY

Foam roll 5 min - hit back, shoulders, lats, hamstrings

2 min lizard right

2 min lizard left

2 min couch stretch right

2 min couch stretch left

10 arm circles each direction each arm

10 leg swings, front/back and side to side

ACCESSORY WORK

30 hollow rocks + accumulate 45 sec Lsit x 4 rnds nft

METCON

21 - 18 - 15 - 12 - 9 - 6 - 3 of calorie row + SDHP 75/55# + DB bench press 40/25#

MARGAUX 2019

REDO 19.2