7
May
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