4/24/2019

23
Apr

4/24/2019

Centennial CrossFit – CrossFit

View Public Whiteboard

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
You can substitute a different type of weight for the run

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Extra Credit

GHD

5-10-15

Ball Slam

21-15-9

Abmat Sit-up

9-15-21