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Leila D

Hometown:

Unknown

Gym:

Project 9 CrossFit

Gender:

Female

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Project 9 CrossFit

Members:

Workouts Posted:

164

Address:

Maxwell AFB, AL
United States

Personal Records

Metcon

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Cindy:

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View All PRs

TrackMyPR member since November 16, 2014 - 89 workouts logged

Date	Description	Results
06/05/2015	WARMUP 500m Run 3 Rounds 50 Straight Leg Kick 25 Duck Walk 7 Kipping Pull Up Hip Prep STRENGTH Squat Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD 5RFT 10 Front Squat (50% 1RM or roughly 40% of 1RM Back squat) Max Rep Strict Pullups RECOVERY Superman 10, 10, 10 Foam Roll As Needed 3 min	11m 32s Workout Scaled
06/04/2015	WARMUP 300m Run 3 Rounds 50 Crab Walk 10 Kettlebell Swing 1 Wall Climb to 10 sec Handstand Shoulder Prep SKILL Handstand Push Up WOD As Many Rounds As Possible in 10 min 50m Shuttle Run (25m out-and-back) 8 Kettlebell Swing (g/y) 4 Handstand Push Up RECOVERY Banded Bully Stretch 2 min each Lacrosse Ball Roll Hips 2 min each	6 rounds 9 reps Workout Scaled
06/03/2015	WARMUP 500m Run + 2 Minutes Jump Rope 3 Rounds 5 Hanging Knee Tuck 5 Burpee 50 Bear Crawl STRENGTH Deadlift Warm-up: 5x35% 5x45% 3x55% Set 1: 3x60% Set 2: 3x70% Set 3: 3+x80% WOD Annie 50,40,30,20,10 Double Under Ab Mat Sit Up RECOVERY Calf Stretch 2min each Cobra 2min	15m 00s Workout Scaled
06/02/2015	WARMUP 500m Row 3 Rounds 10 Wall Ball 10 Jumping Lunge 10 Dumbbell Push Press Hip/Shoulder Prep SKILL Push Jerk vs Split Jerk WOD Thruster/Push Press/Push Jerk/Split Jerk 1-1-1-1-1-1-1 *Rest as needed between sets,perform movement without setting bar down. Pick Challenging weight. RECOVERY Lacrosse Ball Roll Shoulder 2 min each Overhead Banded Distraction 2 min each	55 lbs Performed as RX
05/28/2015	WARMUP 500m Run Group Hip Prep SKILL Ladder Drills and Agility Drills WOD 1600m Run Rest 5 min 1200m Run Rest 3 min 800m Run RECOVERY PNF Hammies with a band 3 min each Kettlebell Calf Smash 2 min each	35m 07s Workout Scaled