Aloha CrossFit – Group WOD

Whether it be upon rising, before bed, or anywhere in between, working these 30 minutes will make a significant difference in our recovery, performance, and longevity.

“THURSDAY 30”

Dorsiflexion (ankle) – 2:00 each foot UPPER BODY

Lats – Foam Roll – 2:00 Each Side

Traps – Lacrosse Ball – 1:00 Each Side

Pec Minor/Bicep – Lacrosse Ball – 2:00 Each Side

Shoulder to Floor – 1:00 Each Side

Childs Pose – 2:00 Total

LOWER BODY

Quad/Adductor – Foam Roll – 2:00 each leg

Couch Stretch – 2:00 each side

Staddle Pose – 2:00 Total

Pigeon Pose – 2:00 each side

5k Row (Time)

Max Effort 5k Row