WOD Blog

Mon, Jun 19 2023

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SHRED 6-19-23WARM UP 6-19-23METCON 6-19-23WEIGHTLIFTING 6-19-23

SHRED 6-19-23


(Reps, Rx2, Rx3)
45 ON/15 OFF x 6 minutes

Bike
1 Inchworm + 4 Shoulder Tap
Thumbs Up/Breaststrokes (half each)
Alt Scorpion
Downward Dog
Bike
---
COOLDOWN
Pliability OR
2x:
Samson Stretch-30 secs R/L
Twisted Cross-30 secs R/L
Puppy Dog-30 secs

CORE WORK

12 min EMOM

1. Ring Plank Hold-30-45 seconds
2. Hollow Hold-30 seconds
3. Side Plank-20-25 secs each side

METCON (courtesy of crossfit.com

3 x 6-minute rounds, for max calories/reps of:

Bike for 20 seconds, rest 40 seconds
Burpee for 20 seconds, rest 40 seconds
Bike for 30 seconds, rest 30 seconds
Burpee for 30 seconds, rest 30 seconds
Bike for 40 seconds, rest 20 seconds
Burpee for 40 seconds, rest 20 seconds

Rx: As written

MODWOD 1: Sub Bodybuilders

MODWOD 2: Sub Bodybuilder to Box


1st168 RxVince Mon, Jun 19, 2023

Vince168 Rx
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

115 reviews

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

Amber Wardrop


5 months ago

Very knowledgeable coaches! Great Crossfit Gym and very spacious! The workouts are nicely well rounded and everyone is so friendly

Brian Young


5 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

lizzy matthews


7 months ago

Dropped in here for about a week on vacation! Great equipment and space. The members were so kind and the programming was awesome. Also, the coaches seemed knowledgeable and gave great encouragement!

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.