The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 20th - 2019 OPEN PROGRAM

WARMUP

400m chill run

MOBILITY

Foam roll 5 min - hit back, shoulders, lats, hamstrings

2 min lizard right

2 min lizard left

2 min couch stretch right

2 min couch stretch left

10 arm circles each direction each arm

10 leg swings, front/back and side to side

ACCESSORY

accumulate 45 sec Lsit + 12 evil wheels x 4 rnds nft

WORKOUT

15 cal row + 15 wallballs 20/14# + 10 burpees over a bench, rest 2 min x 4 rnds

Games 2019 prep

WARMUP

1250 m row 20 burpees over row + 250 m chill row into 20 sec all out 40 sec chill x 4 min

mobilize 45 minutes

WEIGHTLIFTING

2 snatch unbroken ahap rest1 min between sets x 10

1 clean 1 hang clean + 2 front squats rest 1 min between sets x 8

rest as needed 21 strict hspu + 60 ft hs walk rest 3 min 15 s hspu + 80 ft hs walk rest 2 min 9 s hspu + 100 ft hs walk

rest as needed

METCON 1

20 db bench press + 40 wallballs + 60 du x 4 rounds

rest as needed

METCON 2

15 bar mu + 30 chest to bar pull ups + 45 ghd sit ups + 15 bar mu + 30 chest to bar pull ups

accessory

15 evil wheels + 30 ghd hip extensions + 1 min free hand stand hold x 3 rounds