MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Over Symmetry or Banded 7’s + Hip Halo
-into-
3 sets:
1:00 Row (build in pace)
5 Front Squats (empty)
5 Shoulder Press (empty)
10 Deadbugs
2. Workout Prep
3 sets: (Build in pace and weight)
5/4 Calorie Row
2 Thrusters
Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Target time:
Men: 8-10 minutes
Women: 9-11 minutes
Time cap: 15 minutes
FIT: CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
CrossFit Games Open 15.5 Masters 55+ (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
Weightlifting
Metcon (Checkmark)
4 Rounds
10 Single Leg DB Hip Thrust (each side) @ moderate weight
12 Barbell Romanian Deadlift @ moderate weight – maintain quality