The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 8th - 2019 OPEN PROGRAM

Warmup

500m chill pace row

MOBILITY

stranding straddle 2 min

2 min thread the needle left arm

2 min thread the needle right arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min elevated lat

2 min couch stretch right leg

2 min couch stretch left leg

2 child's pose

2 min seated forward fold

1 rnd, 20 min total

Open workout 19.3

ACCESSORY WORK

5 Seated single arm DB press each arm + 10 single arm DB row x 4 nrds nft

MARGAUX

19.3