Mako Athletics – CrossFit
A: Metcon (AMRAP – Reps)
12 minute
1: Strict PullUps*
2: KB Windmill 5/side
3: Rest
Choose One based on how many unweighted strict pull ups you can do:
– 5-7: Unweighted SPU
– 7+: Weighted SPU
– less than 5: Banded CTB
*record total reps of SPUs, if weighted, add to the comments
F(B): Metcon (3 Rounds for time)
Fitness:
3 Rounds For Time:
20 KB Swings
50 SU’s w/ 5 attempts at DU’s
20 Kipping Straight Leg Raises
*start a new round on the 5 minute Mark
P(B): Metcon (3 Rounds for time)
Performance
3 Rounds For Time:
20 KB Swings 35-53/26-35
50 DU’s
20 TTB
*start a new round on the 5 minute Mark
Rx+ 70/53
Auxiliary
Banded Face Pulls 3×20
*superset w/ 12-15 hammer curls
