Mako Athletics – CrossFit
(F): Metcon (2 Rounds for reps)
Fitness:
10 min AMRAP:
12 Air Squats
9 KB SDHP
6 Burpees (Jump & Clap)
-rest 5 minutes
10 min AMRAP:
KB Swings
Push Ups
Ring Rows
2-4-6-8-6-4-2
*continue the pattern for the entire 10 minutes
Record Total Reps of each 10 min AMROA:
(P): Metcon (2 Rounds for reps)
Performance
10 min AMRAP:
12 Air Squats
9 KB SDHP 53-70/35-53
6 Lateral Burpees Over KB
-rest 5 minutes
10 min ARMAP:
KB Swings 53-70/35-53
HR Push Ups
Strict PullUps
2-4-6-8-6-4-2…
*continue the pattern for the entire 10 minutes
*Record Total Reps Completed in each 10 min AMRAP.
Notes:
*HR-Hand Release
– Workout should be ran at an Aerobic pace. Meaning the goal is to maintain the same intensity from minute 1- minute 10. Focus on moving well and breathing through each movement
