Aloha CrossFit – Group WOD

“A single question can be more influential than a thousand statements.” -Bo Bennett

ACTIVATION

4 Rounds on the Bike, Rower, or Ski Erg:

:40s Slow, :20s Moderate

-After each round complete:

3 Spiderman and Reach (each side)

3 Walkouts

3 Scap Retractions on Rings

3 Strict Ring Dips

into…

Barbell Warmup (empty bar)

Steadily build to working hang power clean load

Metcon (AMRAP – Reps)

HANG PC + RING MU:

Ascending Ladder for 7 Minutes:

1 Hang Power Clean (205/145), 1 Ring Muscle-Up

2 Hang Power Cleans (205/145), 2 Ring Muscle-Ups

3 Hang Power Cleans (205/145), 3 Ring Muscle-Ups
Continue to add (1) repetition to each movement until the time cap is reached.

Metcon (AMRAP – Rounds and Reps)

“BAR HOPPING”

AMRAP 15:

15 Hang Power Cleans (135/95)

20/15 Calorie Assault Bike

15 CTB Pull-Ups

60 Double-Unders
Rower: 20/15 Calories

MIDLINE

With a 7:00 Clock:

Accumulate as much time as possible in an L-sit on Parallettes.

*Every break, complete 10 GHD Sit-Ups (or lightly weighted abmat sit-ups)