Adelphos Athletics – CrossFit
Warm-up (No Measure)
The way of kindness brings out the joy of others.
Barry H. Corey, Love Kindness
Warm-up
Warm-up (No Measure)
8 min amrap:
:30 sec Machine
5 Wall Ball Thrusters (light)
:10 sec Handstand Hold
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
Metcon
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
Metcon (Time)
Holleyman
Teams of 2
300 Wall Balls (20/14)
150 Handstand Push-ups
60 Power Clean (225/155)
Cool Down
Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)