Mako Athletics – CrossFit
A:Fit: Metcon (Weight)
Fitness
5 Rounds For Quality:
7 BB HPC @ Technique load
-immediately into:
20-30s Reverse Plank Hold or Matador Support Hold
*start a new round on the 3 minutes
-record weight used on HPC
A:Per: Metcon (Weight)
Performance
5 Rounds For Quality:
7 HPC @ building
-immediately into:
20-30s Ring Support Hold
*start a new round on the 3 minutes
*Record top weight on HPC
*Notes:
HPC-Start light and build. Keep reps smooth and Unbroken
Ring Support can scaled to Matador Hold or Plank Hold/ Ring Plank Hold
B:Fit: Metcon (Time)
Fitness
Teams of 3:
5x200m Row Sprint
No rest btw athletes or rounds.
Each athlete will complete 5 sets of 200m Row Sprints,Teams of 3:
5x200m Row Sprint
No rest btw athletes or rounds.
Each athlete will complete 5 sets of 200m Row Sprints
,
B:Per: Metcon (Time)
Performance
Teams of 3:
5x250m Row Sprint
No rest btw athletes or rounds.
Each athlete will complete 5 sets of 250m Row Sprints
(15 min CAP)
*The goal is to decrease the time it each round. Start @ 85% Max effort and build slightly
Record total Time
