Mako Athletics – CrossFit
F(A): Metcon (No Measure)
Fitness
10 min EMOM
Odd: 3-5 Kipp Swings + 3-5 K2E
Even: 10-12 Double KB Bent Over Row
P(A): Metcon (No Measure)
Performance
10 min Quality EMOM:
Odd: 2-5 TTB + 2-5 Kipping CTB
Even: 3-5 Strict PullUps w/ 2 sec pause the top
*TTB and Kipping CTB should be done with feet together and knees straight.
*Strict PullUp: eyes forward and stay in the hollow the entire time.
F(B): Metcon (AMRAP – Rounds and Reps)
Fitness
8 min AMRAP:
10 Renegade Rows(Push Up + Row/Row) @ moderate weight
50 ft Farmers Walk
10 DB Hang Power Cleans
50 ft Farmer Walk
P(B): Metcon (AMRAP – Rounds and Reps)
Performance
8 min AMRAP:
10 Renegade Rows( 2 Push Up + Row/Row) 35-50/25-35
50 ft Farmer Walk
10 DB Hang Power Cleans
50 ft Farmer Walk
A: Metcon (No Measure)
Accessory:
3x 12-15 DB Bicep Cups
2x 15-20 Banded Face Pulls
2x 15-20 Banded Angels
