Mako Athletics – CrossFit

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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

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