The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 17th - 2019 OPEN PROGRAM

WARMUP

9 burpees otm x 5 min

MOBILITY

3 min seated straddle

1 min seated single leg forward fold right

1 min seated single leg forward fold left

2 min pigeon right

2 min pigeon left

2 min puppy dog

1 min single arm T stretch right

1 min single arm T stretch left

2 min couch right

2 min couch left

2 min child's pose

1 min bar hang/hold

ACCESSORY

max strict chin ups + 30 hollow rocks x 3 rnds nft

WORKOUT

7 min amrap of 7 burpee pull ups + 14 wall balls 20/14#

MARGAUX 2019 ROGUE INVITATIONAL

REST