CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
RD1:
10 Barbell Power Clean
10 Air Jump Squats
10 Tricep Push Ups
RD2:
5-8 Wall Ball
5 Push Up Variation
5 Warm Up Power Clean
RD3:
5 Wall Ball
3 Push Up Variation
3 Warm Up Power Clean
RD4:
2 Warm Up Power Clean
-Load working PC Load
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
Female RX = 14lb WB, 155lb PC.
SADPTD = 5 WB 14lb, 3 Ring Dips, 1 PC 65lbs
Scale: HSPU 1 or 2 AM or to 5/3 Push Ups to hardest level. PC load ` 80-85%
*35 min time cap
There won’t be a lot of people RXing this workout.. that’s ok.. its about scailing to your ability level and getting good work done to honor the fallen.
*1-Year Re-Test
Cool Down
1. 5 min bike
2. barbell tricep smash: 4 min per arm
3. 3 POS shoulder floss: 3 min per arm
4. Lower Back Decompression on wall: 5 min static hold
