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Mon, Aug 14 2023

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SHRED 8-14-23WARM UP 8-14-23WEIGHTLIFTING 8-14-23METCON 8-14-23

SHRED 8-14-23


(Time, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2
Plate Ground to Overhead
Plate Squat
Plate Overhead Press
BW Lunge (no weight)
----
Inchworm + Upward Dog-3 reps
Hip Rotation-20 reps R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
Spiderman + Thor Rot-5 reps R/L
Praying Pose-30 secs
Hammy Stretch-30 secs
----
COOLDOWN
Pliability OR
Single Leg Saddle-1 min R/L
Puppy Dog-1 min
Single Leg Forward Fold-1 min R/L
Twisted Cross-1 min R/L
Thread the Needle-1 min R/L

METCON

FOR TIME:

3 Rounds:

20 Wallballs
20 Pull Ups

REST 1 minute

3 Rounds: :

20 DB Thrusters (single arm, 10 R/L)
20 Alt DB Snatch

REST 1 minute

3 Rounds:

20 Overhead DB Lunge (Single Arm, 10 R/L)
20 Sledges

Goal: Sub 26, cap at 32 minutes.

Rx: 20#/10'-14#/9', 50/35

Rx2: 14#/10'-10#/9', 35/25, Sub Jumping CTB Pull Ups

Rx3: !4#/10'-10#/9', 25/20, Sub Jumping Pull Ups, Sub Goblet or BW Lunge as needed

MODWOD 1: 10#/8'-6#/8', 20/15, Sub Ring Rows, Sub BW Reverse Lunge, Sub 18 reps of each.

MODWOD 2: 10#/8'-6#/8', 15/12 Sub Ring Rows, Sub Step Ups for lunges, Sub 15 reps of each



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

5.0

114 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

Brian Young


8 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

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

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

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.