Mako Athletics – CrossFit
F(A): Metcon (AMRAP – Reps)
Fitness
4 Rounds for Quality:
Ring Row w/ 5 sec negative
PushUp w/ 3 sec negative, 1 sec pause
:20-30sec Side Plank/side
*all sets done with control and in the hollow
—Record number of Ring Rows and Push Ups
P(A): Metcon (AMRAP – Reps)
Performance:
4 Rounds for Quality:
Strict Pullups w/ 2 sec negative
Strict Ring Dips w/ 2 sec negative
:45-60sec Side Plank/side
*all sets done with control and in the hollow position.
—Record number of PullUps and Dips
F(B): Metcon (AMRAP – Rounds and Reps)
B (12 minutes)
Fitness
12 min AMRAP:
200m Run
8 KB Swings- Heavy or Banded
8 Seated DB Strict Press
KBS- to eye level
P(B): Metcon (AMRAP – Rounds and Reps)
Performance
12 min AMRAP:
200m Run
8 KB Swings- Heavy or Banded
6 HSPU- strict if able
KBS- to eye level
