The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 22nd - 2020 OPEN PROGRAM

WARM UP

9 wall balls 20/14# every 30 seconds x 4 min

MOBILITY

3 min standing straddling (1 min left, 1 min center, 1 min right)

2 min seated single leg forward fold hamstring stretch right

2 min seated single leg forward fold hamstring stretch left

2 min elevated pigeon right

2 min elevated pigeon left

2 min frog stretch

1 min seal stretch

2 min puppy dog

2 min dragon right

2 min dragon left

ACCESSORY

10 single arm db press each arm +

8 single leg db step ups each leg

4 rnds nft

METCON

15 cal row + 10 burpees over the rower + 10 WB + max chest to bar pull ups, rest 2 min x 4 round

MARGAUX ROGUE INVITATIONAL PREP (LIGHT DAY)

WARM UP

1000 m ski erg into 20 sec all out 40 sec chill x 4 min

30 min mobility

10 reverse hypers + 1 legless rope climb x 4 rouond nft

METCON 1

4 cleans 15 chest to bar pull ups + 13 burpees over bar x 4 rounds

rest as needed

METCON 2

3 Leglegss rope climbs + 12 db thruster 50/35 +2 legless rope climbs + 12 db thruster + 1 legless rope climb + 12 db thruster for time

ACCESSORY

30 GHD hip extensions + 8 ice cream makers + 15 seated leg raises

Margaux AlvarezComment