CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
400m Run
5 Double Push-up Inchworms
15 Banded Face Pulls
10 Banded Ext. Rotations w/ Press
3 Rounds of:
10 GHD Hip Extensions
10 Wall Squats
5 Rope Knees-to-Elbows
2 Rounds of:
10 Wipers
10 Scorpions
1:00 Handstand Progressions
Metcon
Dae Han (Time)
3 Rounds for time of:
Run 800m with a 45# barbell
3 Rope Climbs, 15′
12 Thruster, 135#
In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
To learn more about Dae Han click here
This will be done with a 45/35lb Plate from the storage rack (old broken plates) instead of a barbell.
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