The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 13h - 2020 OPEN PROGRAM

WARM UP

1250m chill row

MOBILTY

8 min of foam rolling - hit back, shoulders, lats, glutes, quads, hamstrings, calves

2 min dragon right

2 min dragon left

2 min seated single leg forward fold right

2 min seated single leg forward fold right

2 min puppy dog stretch

2 frog stretch

ACCESSORY

8 Bulgarian split squats each leg + max set of t2b rest as needed x 4 rnds nft

METCON

40 WALLBALLS 20/14 + 20 DB BOX STEP UPS 50/35 + 10 DB THRUSTERS X 2

MARGAUX ROGUE INVITATIONAL PREP

WARM UP

2500m chill pace

30 min mobility

METCON 1

Squat Clean Ladder

10-8-6-4-2

(245/165)

(265/180)

(285/195)

(305/205)

(325/220)"

time cap is 2 min per set

last set is 3 min or 11 min TOTAL TIME cap

rest as needed

INTERVAL METCON

5 min on 2 min rest x 4 rounds

4 bmu + 6 c2b + 12 wallball + 20 ft hs walk + 12/10 cal echo bike

rest as needed

METCON 2

15 power clean 50/35 + 100 double unders + 200m farmer carry + 30 db step overs +200m farmer carry + 100 double unders+ 15 power clean

Margaux AlvarezComment