The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 28th - 2020 OPEN PROGRAM

Chill day - MURPH recovery

row bike or run for 20 min

stretch for 5-10 min

MARGAUX 2019 GAMES PREP

WARMUP

1750m chill pace row into 20 sec all out 40 sec chill x 4 minutes

mobilize 30 min

WEIGHTLIFTING

Snatch + H Snatch rest 1 min x 10

rest as needed

power clean

10-8-6-4-2

rest as needed

21 strict hspu rest 2 min 15 rest 1 min 9

METCON 1

1000m row + 30 wallballs 30/20 10/9ft + 30 burpee devlil presses 50/35 + 30 bmu + 30 wallballs + 1000m row

rest as needed

METCON 2

15 chest to bar + 20/15 cal bike + 50 ft db walking lunge rest 2 min x 4

ACCESSORY

30 ghd hip extensions + 15 evil wheels + 8 ice cream makers x 4 rounds