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.
1:00 Jump Rope Practice
40 Step Back Lunges
15 GHD Hip Extensions
1:00 Calf Stretch / side
25 Air Squats
20 Banded Face Pulls
50 ft. Duck Walk
20 RKBS (heavy)
From Punisher Kills the Marvel Universe
5 Rounds of:
6 Deadlifts (275/185)
12 Assault Bike Calories
24 Double Unders
*3 Pistols every mess up on the double unders.
*Thoughts: The Punisher has killed many people (DEADlift) and he uses all sorts of guns (pistols) to assault (assault bike!) them. The Double Unders and the mess up penalty are like his memory of his family’s death- reminders to stay focused on the vengeance.
Scale for 24 Double Unders: 50 Single Unders
Scale for 3 Pistols: 3 Lunges holding back foot off floor OR 10 Lunges