Ari-Beth Marlyne

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

June 5, 2015

Performed at: Project 9 CrossFit
Description: 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
Results: 11m 53s
Workout scaled
Modifications at: 10 front squats with 35 lbs
jumping pull ups from step instead of strict pullups
Warmup: STRENGTH: back squats - 5@25 lbs, 5@30 lbs, 3@35 lbs; 3@40 lbs, 3@45 lbs, 3@50 lbs

1 similar workout

Date Name WorkoutDescription 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 53s
Workout Scaled