Mako Athletics – CrossFit

View Public Whiteboard

F: Metcon (AMRAP – Rounds and Reps)


9 min AMRAP:

12 WallBalls 20/14

6 Ring Rows

P: Metcon (AMRAP – Rounds and Reps)


9 min AMRAP:

18 WallBalls 20/14

6 PullUps


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

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.