Leila D

Hometown:
Unknown
Gym:
Project 9 CrossFit
Gender:
Female
Age:
--
Height:
--
Weight:
--

April 15, 2015

Performed at: Project 9 CrossFit
Description: WARMUP
500m Row
3 Rounds
50' Lunge with torso twist
1 Wall Climb + 15 sec Handstand or 30 sec Plank hold on hands
10 Ring Row
Shoulder Prep
STRENGTH
Deadlift
Warm-up:
5x35%
5x45%
3x55%
Set 1: 5x65%
Set 2: 3x75%
Set 3: 1+x85%

WOD
250' HS Walk
3k Row

RECOVERY
Lacrosse Ball Chest and Shoulders 2 min each
Lacrosse Ball Hips in Figure Four 2 min each
Results: 26m 40s
Workout scaled
Modifications at: 250 shoulder touches (25 on wall, rest from box)
Athlete's Notes: DL 1RM 130

1 similar workout

Date Name WorkoutDescription Results
04/15/2015 WARMUP
500m Row
3 Rounds
50' Lunge with torso twist
1 Wall Climb + 15 sec Handstand or 30 sec Plank hold on hands
10 Ring Row
Shoulder Prep
STRENGTH
Deadlift
Warm-up:
5x35%
5x45%
3x55%
Set 1: 5x65%
Set 2: 3x75%
Set 3: 1+x85%

WOD
250' HS Walk
3k Row

RECOVERY
Lacrosse Ball Chest and Shoulders 2 min each
Lacrosse Ball Hips in Figure Four 2 min each		 26m 40s
Workout Scaled