The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 5TH - 2019 OPEN PROGRAM

Warmup: 8 burpees otm x 7 min

Mobility:

2 min seated single leg forward fold right

2 min seated single leg forward fold left

2 min pigeon right

2 min pigeon left

2 min child's pose

1 min single arm T stretch left

1 min single arm T stretch right

2 min elevated lat stretch

3 standing straddle

10 banded good mornings + 10 air squats x 2

Accessory work: HS wall walk plus max HS hold + 10 ring rows x 4 rnds nft

Workout: 30 - 20 - 10 DB thruster 40# + box step overs w same db

Margaux 2019 Rogue Invitational Prep

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

30 min mobility

Metcon 1

12 chest to bar + 8 bmu + 12 db pc 50/35 + 8 db thrusters x3 rounds

rest as needed

good morning

5x5

rdl

5x5

weighted chin ups

6x3

10 min speed ladder drill

rest as needed

150 ft hs walk rest as needed 100 ft hs walk rest as needed

MetCon 2

15 p snatch 155/115 + 30 burpee over the bar + 10 p snatch + 20 burpee over bar + 5 p snatch + 10 burpee over bar

Margaux AlvarezComment