The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 31st - 2019 OPEN PROGRAM

WARMUP

750m chill row then 20 seconds all our, 40 seconds chill x 4 min

MOBILITY

Foam roll for 5 min - hit back, shoulders, lats, glutes, hamstrings and quads

3 min standing straddle

2 min banded shoulder joint right

2 min banded shoulder joint left

1 min OH straight arm stretch right

1 min OH straight arm stretch left

2 min butterfly

2 min frog

2 min seal stretch

ACCESSORY

12 evil wheels + 15 ring rows x 4 rnds nft

WORKOUT

20 power snatch 95/65# + 20 bar mu + 20 box jump overs 30/24# + 20 hspu + 20 cj 95/65# for time

MARGAUX 2019 GAMES PREP

warm up as needed

METCON 1

4 Rounds For Time

8 Bar Muscle Ups

40 Drag heavy rope Double Unders

12 Power Snatch (115/75"

rest as needed

METCON 2

"60ft bear carry (150/100lbs)

40 sandbag squats (150/100lbs)

120ft bear carry (150/100lbs)

30 strict handstand push ups

120ft bear carry (150/100lbs)

40 sandbag squats (150/100lbs)

60ft bear carry (150/100lbs)"