Mako Athletics – CrossFit
(F)a: Back Squat (6×5- one set OT3M)
Same weight accross the board
(P)a: Back Squat (5.3.2.5.3.2- Wave Load OT3M)
b: Metcon (2 Rounds for weight)
(16 minutes to compete)
3 Rounds For Quality:
10-12 BB Good Mornings
15-25 Hanging Knee Raises
16 DB Reverse Lunges in place
*rest as needed
*Record the weight used on Good Morning and Reverse Lunges
Notes:
*Move well, move steady
GMs- choose a weight that is tough and stick to it. ROM is the key here!
Hanging Knee Raises: Options:Straight Leg Rasies, or Knee tucks on the floor
DB Rev. Lunges: Hold DBs to the sides
