The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 15th - 2020 OPEN PROGRAM

WARM UP

100 du then 20 OTM with singles the remaining time x 4 min

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

ACESSORY

30 sec Lsit

15 ring rows

x 4 rnds NFT

METCON

750M ROW + 21 PULL UPS + 21 ALT DB SNATCH 50/35 + 15 PULL UPS + 15 ALT DB SNATCH + 9 PULL UPS + 9 ALT DB SNATCH + 750m row

Margaux AlvarezComment