The Punisher

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.

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Warm-up

200m Run

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)

Strength

Deadlift (3-3-3-3-3-3-3)

15 minutes

Metcon

From Punisher Kills the Marvel Universe

Metcon (Time)

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