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SHRED 5-22-23WARM UP 5-22-23WEIGHTLIFTING 5-22-23METCON 5-22-23

SHRED 5-22-23


(Reps, Rx2, Rx3)
Jog-200 m
Heel Walk-20 m
Toe Walk-20 m
Walking Hip Rotation-20 m
Grapevines-20 m
High Knees-20 m
Butt Kickers-20 m
----
Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Swimmers-5 controlled reps
Spiderman w/ Thoracic Rot-5 reps R/L
Downward Dog-30 secs
----
Scap Pull-10 reps
Arch Hollow-10 reps
----
COOLDOWN
Pliability OR
Puppy Dog-1 min R/L
Spiderman to Hammy-1 min R/L
Single Leg Forward Fold-1 min R/L
Downward Dog-1 min

METCON

12-2 min Rounds, 1 min REST between rounds:

200 m Run buy in each round:
AMRAP w/ time remaining

Rounds 1, 4, 7, 10
DB Up Down (bodybuilder + DB Deadlift)

Rounds 2, 5, 8, 11
Toes to Rings

Rounds 3, 6, 9, 12
Ski Calories

*Start on different stations as needed.

Rx: 50/35 pair

Rx2: 35/25 pair, Sub Ring Hanging Leg Raise as needed

Rx3: 25/20 pair, Sub 150 m Run, Sub KTC

MODWOD 1: Sub bodybuilder, Lying Toes to Bar, 150 m Run

MODWOD 2: Sub Bodybuilder to Box, Lying Toes to Bar, 80 m run or 300 m Bike,


1st207 RxBrien H Mon, May 22, 2023
2nd152 RxVince Mon, May 22, 2023

Vince152 Rx
Brien H207 Rx
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

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

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.

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

Brian Young


7 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

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