Mako Athletics – CrossFit
Metcon (No Measure)
30 minute EMOM:
1 10/8 Row Cals
2 25-50ft HS Walk
3 10/8 Ski Cals
4 10-20 sec L-Sit
5 10/8 Bike Cals
6 12-15 Hip Extensions on GHD
*Scaling:
HS Walk:
2-4 Wall Walks- slow and controlled
or Box Walk Drill
( https://www.powermonkeyfitness.com/videos/handstands-hs-walking/box-hs-walk-drill )
L-sit;
L-Sit Tuck up with Knees close together
or Seated Pike Up Hold
( https://www.powermonkeyfitness.com/videos/core-abs-hip-flexors/seated-pike-hold )
