CrossFit ATR, CrossFit ATR North – CrossFit
Come dressed in something related to our character today (colors) or just something of heavy nerddom or be subject to character-based trivia. 5 burpees per incorrect answer.
2:00 Assault Bike (if you are late and bikes are taken 30 Burpees)
5 Scap Push-ups
5 Scap Pull-ups
5 Double Push-up Inchworms
15 Banded Face Pulls
10 Banded Low Ext. Rotations / side
20 Banded Pull Aparts
20 Ext Rot and Press
20 Banded Glute Bridges
10 PVC Passes
5 Strict Pull-ups
:30 Handstand Hold or Shoulder Touches
Regarded by most as the greatest hero, Cap humbly believes Spider-man is the greatest superhero of all time.
Captain America (Time)
1 Bench Press (185/95)
2 Strict Pullups
*Thoughts: What’s more American than the Bench Press? Cap has chest and shoulders larger than life, so his workout should reflect that. Plus, he would never cheat pull ups! Cap would do 50 rounds for the 50 great States, but we’re only about half the man he is.
35 minute timecap
If you’re looking for a red/white/blue barbell, here’s what you’re looking for.
Guys: Red 25kg, White 5kg, Blue 2kg
Ladies: Black 5kg, White 5kg, Red 2.5kg, Blue 2kg
To help fortify that lat pump…