Mako Athletics – CrossFit
Warm-up
3 Rounds:
12 Hip Extensions on GHD
8 Double KB Squats Cozzack Squat
F(A): Front Squat (6×4- same for all sets- modera)
P(A): Front Squat (wave loading 5.3.2.5.3.2 )
-record top set
B: Metcon (Weight)
Everyone:
12 min EMOM:
1: 12 sec Heavy KB Swings- russian
2: 12 sec Heavy Goblet Squats
3: 12 sec Bike/Row Sprint
*each movement should be completed at max speed.
Choose a weight that is challenging but allows you to push for the entire working time.
AUX: Metcon (No Measure)
Auxiliary:
100 Hollow Rocks
2:00 Arch Hold
*break this up as you wish
