Forever Young CrossFit – CrossFit
The Justice League (AMRAP – Reps)
4 person team:
Max calories rowed in 3 minutes
Max push presses in 3 minutes (115 / 80 lb.)
Partner A, B start the calorie row in the first 3 minutes.
Partner C, D start on the push presses in the first 3 minutes.
Only one partner can row at a time/Only one partner can do push press at a time.
At the 3-minute mark time will be called and there will be a 30 second transition time where the partners will switch stations.
Each team will cycle through both stations 3 times.
Score will be total reps plus calories.
General Warm-Up 1.0 (No Measure)
Jumping Jacks (1 min)
Lunge & Twist (down)
Inch worm (back)
Frankeinstein (down and back)
Dyno walks (down and back)
Leg Pendulum (10 touches per side)
Knee rotations (20 per reps/direction)
Hip rotations (20 per reps/direction)
Air Squats 20 reps
Lateral Squats 20 reps
Hang from ring (1min)
Play – Musical Wall Balls (No Measure)
One wall ball less than the number of athletes are arranged in a circle.(on the 2nd round 3 wall balls will be remove) Music will be played and athletes will walk in circle around the wall balls. When the music STOPS, each athlete attempts to sit down in one of the wall balls. cycle repeats until there is only one athlete left in the game. 7 burpees will awarded to the athletes eliminated.
Cool Down Shoulders & Hips (No Measure)
Child’s pose w/ twist arm under LEFT (1 min)
Child’s pose w/ twist arm under RIGHT (1 min)
Wall Pec stretch complex: 30sec each
(thumbs up, thumbs down)
Wide leg wall stretch w/ legs apart 1:00 min
Legs Up & Together 1:00 min
Figure 4 Right/Left 1:00 min