WOD Blog

Mon, May 15 2023

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SHRED 5-15-23WARM UP 5-15-23WEIGHTLIFTING 5-15-23METCON 5-15-23

SHRED 5-15-23


(Reps, Rx2, Rx3)
WARM UP:
45 ON/15 OFF x 8 minutes

1. Box Step Up
2. Plate to Overhead
3. Inchworm + Upward Dog
4. Hip Rotation (switch halfway)
5. Alt Scorpion
6. Supine Leg Swings
7. Glute Bridges
8. Downward Dog
----
Scap Pull-10 reps
Arch Hollow-10 reps
----
COOL DOWN
Pliability OR
Seated Forward Fold-1 min
Twisted Cross-1 min each side
Downward Dog-1 min

CORE WORK:

Alt EMOM x 10:

1. Ring Plank Hold-30 secs
2. Banded Good Morning-15-20 reps (thick band)

Modify ring plank hold as needed to regular plank.

METCON

20 min AMRAP:

2-4-6-8-10-12 etc.

Calorie Bike
Russian Swing
Burpee
Box Jump
Toes to Bar

Goal: 300+ reps (Getting into 16's on Russian Swing)


1st300 RxVince Mon, May 15, 2023

Vince300 Rx
53 lb kb
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

Sean hanson


3 years ago

Love this place! Such a fun and welcoming community. I came in three years ago and my fitness has never been better. So glad to have a full community supporting me.

Brian Young


9 months ago

Awesome gym!! Equipment, space, coaches. Good pricing, drop ins welcome, friendly regulars. Been here many times and always a great experience. Typical combo or weightlifting and WODs. Will keep coming here for sure

Richard Senior


6 years ago

I've been a member at Put It Up for about 6 months. I love the personalized coaching and care to ensure that everyone has an intense workout without injury. The coaches here help you to plan your nutrition and fitness goals as well as offer many

Connor Nordgren


a year ago

Put It Up CrossFit is the best! I was a beginner and had never done CrossFit before. But Julia and all of the coaches made me feel super welcome and met me right where I was in my fitness journey. If you’re willing to get up early, the 5:30 am

Wes


a year ago

Put it Up is awesome! I am not one that does well going into a Gym and staying consistent or pushing myself. The staff at Put it Up have been amazing and for the first time in my life I look forward to working out and I am so excited about the be