Mako Athletics – CrossFit

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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

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