NO LAZY SATURDAY!
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