Mako Athletics – CrossFit
F(a): Metcon (No Measure)
Gymnastics Skill- Ring work:
Complete a set EMOM of each exercise. Remember to focus on position and movement quality over number of reps.
Fitness:
12 minute EMOM
1: Ring Rows @ 51×3
2: Pike Hold
3: Box Dips 53×1
P(a): Metcon (No Measure)
Performance:
12 minute EMOM:
1: Ring Swings
2: Hip to Rings
3: Ring Support Hold
S(a): Metcon (No Measure)
Sport
2-3 Ring MU’s EMOM for 12 Minutes
F(b): Metcon (AMRAP – Reps)
Fitness:
Teams of 2
6 rounds:
Partner 1 works for 1 min, then Partner 2 for 1 min:
10 Bent Over Row
AMRAP Burpees to a plate
*Record total number of Burpees
P(b): Metcon (AMRAP – Reps)
Teams of 2:
Performance
Teams of 2
6 rounds:
Partner 1 works for 1 min, then Partner 2 for 1 min:
12 Bent Over Row @ 95-115 / 65-75
AMRAP Bar Facing Burpees
*Record total number of Burpees
