The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 8th, 2020 OPEN PROGRAM

WARMUP

10 burpees + 15 air squats + 10 side lunges x 2 rnds nft

MOBILITY

2 min banded pigeon right

2 min banded lizard right

2 min banded straight leg hamstring right

2 min banded pigeon left

2 min banded lizard left

2 min banded straight leg hamstring left

1 min banded straight arm stretch right arm

1 min bent arm stretch right arm

1 min banded straight arm stretch left arm

1 min bent arm stretch left arm

2 min elevated lat

2 min butterfly

ACCESSORY

accumulate 45 sec lsit + 5 single arm db press x 4 rnds nft

WORKOUT

7 min amrap of 14 c2b pu + 7 thrusters 165/115#

MARGAUX 2019 ROGUE PREP

WARM UP

2500m chill pace

rest as needed

3 mile run

5 rounds of

7 squat snatch 185/125 + 19 deadlifts 185/125 + 83 double unders