Aloha CrossFit – Group WOD

“If you have everything under control, you’re not moving fast enough.” – Mario Andretti

ACTIVATION

On the Minute x 15 (3 Rounds):

Minute 1 – :50s Row

Minute 2 – :50s Mobility Station (rotates, see below)

Minute 3 – 5 Scap Retractions + 5 Kip Swings

Minute 4 – 6 Burpees + 12 AbMat Sit-Ups

Minute 5 – 10 Alternating DB Snatches (very light)

Mobility

Round 1 – Spiderman and Reach, each leg

Round 2 – Walkouts

Round 3 – Reverse Samson and Reach

Metcon (No Measure)

“Boats and Toes” (team version)

Teams of 3, with a 30:00 Time Cap:

50-40-30-20-10:

Calorie Row

Burpee Box Jumps (24″/20″)

Directly into…

50-40-30-20-10:

Toes to Bar

Dumbbell Power Snatch (50/35)

Metcon (No Measure)

“Boats and Toes” (individual version)

For Time:

20-16-12-8:

Calorie Row

Burpee Box Jumps (24″/20″)

Directly into…

20-16-12-8:

Toes to Bar

Power Snatch