CrossFit ATR, CrossFit ATR North – CrossFit
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)
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