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Holleyman

Partner Workout

CrossFit - Fri, May 9

Warm-up

12 minute clock…

200m run

10m spider lunge

10m quad stretch

10m knuckle drags

10m broad jumps

Then

2 sets:

5 Wallball front squats

5 Wallballs

:30 hs hold

3 hspu/ db press

Then take the remaining time to build up to heavy weight for power clean.

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

40 minute time cap

Partner Workout (Time)

“Holleyman” with a twist

30 Rounds For Time: ABA style

5 Wallballs 20/14

3 HSPU

1 Power Clean 225/155

*every 5 rounds, run 300m together (6 total runs)

One athlete works at a time, except all running is done with partner.

Want to see some of these movements in action? Check out our .