Mako Athletics – CrossFit
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
