Mako Athletics – CrossFit

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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

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