CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Air Squats

16 Piked Shoulder Taps

10 Empty BB Deadlifts

Into…

1 ROUND

10 Wall Ball Front Squats

10 Wall Ball Push Press

10 Push-Up to Pike

10 Empty BB Upright Rows

Into…

1 ROUND

10 Wall Ball Thrusters

10 Hand Release Push-Ups

10 Empty BB Hang High Pulls

10 Alt. Elbow Punches

Hero Workout – Performance

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
KG BB: (100/70)

Hero Workout – Fitness

“HOLLEYMAN (FITNESS)” (Time)

30 ROUNDS FOR TIME

5 Wall Balls (14/10)

3 Hand Release Push-Ups

1 Power Clean (155/105)

(Score is Time)

KG BB: (70/47.5)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

5 Wall Balls (Athlete Choice)

3 Handstand or Hand Release Push-Ups

1 Power Clean (Athlete Choice)

*P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.

(Score is Rounds + Reps)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Hollow or Tuck Hold

MIN 2 – :45 Alt. 90-90 Hip Rotations

MIN 3 – :45 Rebound Pose

(No Measure)