Ari-Beth Marlyne

Hometown:
Unknown
Gym:
Project 9 CrossFit
Gender:
Female
Age:
61
Height:
5' 8"
Weight:
178 lbs

March 12, 2015

Performed at: Project 9 CrossFit
Description: WARMUP
400m run
3 Rounds
10 Push Up
10 Kettlebell Swing
10 Box Jump
Hip/Shoulder Prep

STRENGTH
Squat
Warm-up:
5x35%
5x45%
3x55%
Set 1: 3x60%
Set 2: 3x70%
Set 3: 3+x80%

WOD
3 Rounds
25 Wall Ball (20/14)
100 Burpee Broad Jump
25 Kettlebell Swing (G/Y)

RECOVERY
Foam Roll Upper Back 2 min
Couch Stretch 2 min each
Results: 20m 45s
Workout scaled
Modifications at: 25 WB with 10 lb ball
100 ft burpee broad jump
25 KB swings with 8 kg kb
Cooldown: SQUAT: 5 @ 25lb, 5 @ 30 lbs, 3 @ 35 lbs, 3 @ 40 lbs, 3 @ 45 lbs; 3 @ 50 lbs

1 similar workout

Date Name WorkoutDescription Results
03/12/2015 WARMUP
400m run
3 Rounds
10 Push Up
10 Kettlebell Swing
10 Box Jump
Hip/Shoulder Prep

STRENGTH
Squat
Warm-up:
5x35%
5x45%
3x55%
Set 1: 3x60%
Set 2: 3x70%
Set 3: 3+x80%

WOD
3 Rounds
25 Wall Ball (20/14)
100 Burpee Broad Jump
25 Kettlebell Swing (G/Y)

RECOVERY
Foam Roll Upper Back 2 min
Couch Stretch 2 min each		 20m 45s
Workout Scaled