Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

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)

2. Workout Prep

3 sets:

3 Wall Balls

2 Handstand Push-ups

1-3 Power Cleans (build in weight)

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
Holleyman

Freedom (RX’d)

30 rounds

5 Wall Balls (20/14)

3 Handstand Push-ups

1 Power Clean (225/155)

(KG conv: 9/6 WB, 102/70 PC)

Independence

30 rounds

5 Wall Balls (14/10)

3 Handstand Push-ups

1 Power Clean (185/125)

(KG conv: 6/4 WB, 83/56 PC)

Liberty

15 rounds

8 Wall Balls Thrusters (light)

6 Pike Push-ups

4 Dumbbell Power Cleans (light)

Target time: 16-18 minutes

Time cap: 25 minutes

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Mobility (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)

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