Sunday

Basin CrossFit – CrossFit

Warm-up

(5-10min) Mobility Warmup

SHOULDER MOBILITY:

Across the box side stretch

Wall Stretch

Flexi Swimmer Stretch

(5min) Get Sweaty Quick! — Roxanne vs Red Light game

Half the class does 1 burpee every time the song says, “Roxanne.”

Half the class does 1 burpee every time the song says, “red light.”

Wod prep

(10min) Prep for workout

Go through the logistics of the workout and as individuals, perform 5-10 reps of each movement.

Then, spend the remaining time figuring out how you want to perform each movement as a team.

wod

Metcon (AMRAP – Reps)

Rx+/Rx/Fitness

Team WOD (4-6 people)

1min Jumping Pullup

2min Rest

2min Team Squat

2min Rest

3min Team Situp

2min Rest

4min Team Lunges

2min Rest

1min Team right arm plank

2 min Rest

1min Team left arm plank