Mako Athletics – CrossFit
A: Metcon (AMRAP – Reps)
Gymnastic Skill:
Pick a movement to complete a quality set on the 30 sec for 5 minutes:
–Strict PullUp(w/ or w/ a band)
– Kipping/Butterfly PullUp
–CTB PullUp
–Bar/Ring MU’s
*number of reps should be consistent throughout the 10 sets
Record total reps as well as movement in comments.
F(B): Metcon (AMRAP – Rounds and Reps)
Fitness:
8 min AMRAP:
10 lateral plate hops
10 alt DB PS
10 lateral plate hops
10 straight leg raises
P(B): Metcon (AMRAP – Rounds and Reps)
Performance
8 min AMRAP:
25 DU’s
10 Alt DB PS 70/50
25 DU’s
10 TTB
