10APR2018

Mako Athletics – CrossFit

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F: Metcon (AMRAP – Rounds and Reps)

Fitness:

9 min AMRAP:

12 WallBalls 20/14

6 Ring Rows

P: Metcon (AMRAP – Rounds and Reps)

Performance:

9 min AMRAP:

18 WallBalls 20/14

6 PullUps

Rx+

WB 30/20

CTB PullUps

Metcon (No Measure)

Skill Work:

3 Rounds For Quality:

15-20s 90/90 hang from bar(focus on holding with the back and lats- shouldn’t feel this in the elbows)

20-30s hollow hold

15-20s/ Side plank hold

20-30s arch hold

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