The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 6th - 2019 OPEN PROGRAM

WARMUP

8 wall balls every 30 seconds x 4 min

MOBILITY

2 min banded lizard right

2 min banded pigeon right

2 min banded hamstring stretch right

2 min banded lizard left

2 min banded pigeon left

2 min banded hamstring stretch left

1 min straight arm OH stretch right arm

1 min straight arm OH stretch left arm

2 min bent arm shoulder stretch right arm

2 min bent arm shoulder stretch left arm

ACCESSORY

10 evil wheels (bar rollouts/ab wheel) + 8 bulgarian split squats x 4 rnds nft

WORKOUT

10 bar muscle up + 10 shoulder to overhead db 50/35 + 400m run x 3

MARGAUX 2019 ROGUE INVITATIONAL PREP

30 min chill bike ride prefer concept 2 bike

one hour mobility

MetCon 1

400m run 500m row x 5 rounds

rest as needed

WEIGHTLIFTING

power clean

10-8-6-4-2 unbroken reps rest as needed between sets

keeping it light and aerobic today for friday

if you need more

find 3 rep max deadlift then take 70%

6 deadlift 12 strict chest to bar + 2 legless rope climbs rest 2 min x 5

Margaux AlvarezComment