The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 14TH - 2020 OPEN PROGRAM

Track/interval row day

dynamic warm up: lunges, side shuffle, high knees, butt kicks, arm circles, leg swings, plus 5 min of roling out on foam roller

200m run + 8 t2b, rest 1 min x 3

400m run + 8 pullups rest 2 min x 3 rnds

Cool down stretch for 5 min

Margaux Training

MetCon 1

Bicouplet 2

12-9-6

Snatch 135/85 - bar muscle ups

6 min cap rest 1 min

Bicouplet 1

6 min cap

21-15-9

Snatches 85/55 - chest to bar pull ups

Rest as needed

1 legless rope climb 30 ft hs walk x 10 rounds