CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Double Unders

0:30 Crossovers or Triple Unders

15 Scap Pull-ups

15 GHD Hip Extensions

15 Banded Face Pulls

15 RKBS (moderate)

0:30 Hanging Hollow Hold

2:00 Handstand Progressions

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

Stretching

2 minutes T-Spine Foam Rolling

1 minute Lacrosse Ball Front Delt / side

2 minutes Straight Leg Neutral Pelvis (against wall)