Fitness Heroics – CrossFit
BATMAN!!!!!!!!!!!!!!!
Yoga/Mobility
Quad Sheer
Warm-up
Junk Yard Dog (No Measure)
Junk Yard Dog
10 Jumps over partner
10 Over unders w partner
The Batman (No Measure)
5 Min AMSAP
10 Box Jumps/Step ups
10 Push-ups
10 Squats
5 Pull-ups
Skill/Strength
Front Rack Lunge (6×10)
Set 1 light weight
Set 2 Moderate weight
Set 3-5 Moderate to heavy weight
WOD
The Batman (AMRAP – Rounds and Reps)
Death By EMOM (Every minute on the minute with an ascending ladder)
Scaled:
1 Burpee
1 Step-up
RX:
Burpee Box Jumps, 24/20
RX+:
Batman Burpee Box Jumps, 30/24
w/ a cup on water 3/4 full. 6 lunge penalty for spilling water.
1:00-2:00
1 Rep of respective movements
2:00-3:00
2 Reps of respective movements
3:00-4:00
3 Reps of respective movements
…Etc.