WOD Blog

Fri, Nov 10 2023

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SHRED 11-10-23METCON 11-10-23WARM UP 11-10-23WEIGHTLIFTING 11-10-23

SHRED 11-10-23


(Time, Rx2, Rx3)
WARM UP:
30 ON/15 OFF x 2
Bike Calories
Air Squat
Jump Rope
Hollow Hold
----
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Praying Pose-30 secs
Downward Dog-30 secs
----
COOLDOWN
2x:
Couch Stretch-1 min R/L
Upward Dog-1 min
Downward Dog-30 secs

METCON

FOR TIME:

50-40-30-20-10:

Double Under
Air Squat
Sit Up (anchor allowed)
*15/12 Calorie Bike after each set

Goal: Sub 20, CAP 25 minutes

Rx: As written

Rx2: Sub Singles x 2

Rx3: Sub Singles

MODWOD 1: Sub Plate Taps, Sub 12/9 Calories

MODWOD 2: Sub Plate Taps, 10/7 Calories, Assisted Sit Ups 40-30-20-10 reps


1st16:30 RxVince Fri, Nov 10, 2023

Vince16:30 Rx
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

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.

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

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