- by Brice Helms
- 0 minute read
CrossFit – Sat, Dec 10
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5/5 WB Around the Worlds
10 Air Squats
10 Piked Shoulder Taps
8 Clean Deadlift + Upright Rows
INTO..
1 ROUNDS
8 Alt. WB Around the Worlds
8 WB Thrusters
8 Push-Up to Pike
12 Elbow Punches
Workout
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Alternative Weights…
Wall Ball: (14/10)
Power Clean: (155/105)
KG WB: (9/6)|(6/5)
KB BB: (100/70)|(70/47.5)
NOTE: New Benchmark.
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
60 ROUNDS FOR TIME*
5 Wall Balls (20/14)|(14/10)
3 Handstand Push-Ups
1 Power Clean (225/155)|(155/105)
*P1 starts a full round while P2 rests. Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 30 Rounds (60 total).
(Score is Time)
KG WB: (9/6)|(6/5)
KB BB: (100/70)|(70/47.5)