Fitness Heroics – CrossFit
In’s
Run to racetrack and back
Yoga/Mobility
Lacrosse Ball Roll Upper Back
Warm-up
Yoga Warm Up (No Measure)
-Forward Fold
-Down Dog
-Warrior 2
-Side Warrior
-Reverse Warrior
-Forward Fold
Skill/Strength
Bent Over Row (Sets of 10)
13 minutes
WOD
18 minute cap if you are not in the open
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#
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+ Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 45# / 35#
21 Calorie Row
21 Thrusters, 45# / 35#
15 Calorie Row
15 Thrusters, 45# / 35#
9 Calorie Row
9 Thrusters, 45# / 35#
Out’s
50
toes-2-bar
OR
knees-2-elbows
OR
Hanging leg raise