Bellhouse Crossfit – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation

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

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#
Freedom (RX’d)

27-21-15-9

Calorie Row

Thrusters (95/65)

(KG conv: 43/29)

Details about specific age group divisions can be found here: games-assets.crossfit.com/s3fs-public/CFGOpen2015_EventPDF_15_5_Rj2sw8Na195xa.pdf

Independence

27-21-15-9

Calorie Row

Thrusters (75/55)

(KG conv: 34/25)

Liberty

21-15-9-6

Calorie Row

Dumbbell Thrusters (light)

Target time:

Men: 8-10 minutes

Women: 9-11 minutes

Time cap: 15 minutes

Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Single Leg DB Hip Thrust (each side) @ moderate weight

12 Barbell Romanian Deadlift @ moderate weight – maintain quality

-Rest 1 min b/t rounds-

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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