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Leila D

Hometown:

Unknown

Gym:

Project 9 CrossFit

Gender:

Female

Age:

--

Height:

--

Weight:

--

March 4, 2015

Performed at:	Project 9 CrossFit
Description:	WARMUP 200m run Basketball court drills (use full length) knee highs, butt kicks, spinter skips, backwards jog, walking alternating lateral lunges, hip openers, walking knee hugs, walking quad stretch Pre strength WOD: 3 RDS 10 Goodmornings w bar or PVC and 10 Supermans w 2 sec pause STRENGTH Deadlift Warm-up: 5x35% 5x45% 5x55% Set 1: 5x60% Set 2: 5x65% Set 3: 5+x 75% WOD 5 Rounds 200m Sprint 2 min Rest RECOVERY PNF Hamstrings 2 min each Foam Roll As Needed 3 min
Results:	12m 33s Performed as RX
Athlete's Notes:	Splits: 1:00, 0:55, 0:55, 0:58, 0:55. DL 1RM of 140, 5R each of 55, 65, 75, 85, 95, 105.

1 similar workout

Date	Name	WorkoutDescription	Results
03/04/2015		WARMUP 200m run Basketball court drills (use full length) knee highs, butt kicks, spinter skips, backwards jog, walking alternating lateral lunges, hip openers, walking knee hugs, walking quad stretch Pre strength WOD: 3 RDS 10 Goodmornings w bar or PVC and 10 Supermans w 2 sec pause STRENGTH Deadlift Warm-up: 5x35% 5x45% 5x55% Set 1: 5x60% Set 2: 5x65% Set 3: 5+x 75% WOD 5 Rounds 200m Sprint 2 min Rest RECOVERY PNF Hamstrings 2 min each Foam Roll As Needed 3 min	12m 33s Performed as RX