Mako Athletics – CrossFit
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Performance & Sport: Metcon (2 Rounds for time)
2 Rounds: Each For Time:
10 Front Squats @ 155/105
15 CTB Pull-Ups
30 Wallballs @ 20/14
15 CTB Pull-Ups
10 Front Squats
Start Round 2 @ 10 minutes.
Fitness: Metcon (2 Rounds for time)
2 Rounds: Each For Time:
10 Front Squats @ 115/75
15 Pull-Ups
25 Wallballs
15 Pull-Ups
10 Front Squats
*Start Round 2 @ 10 mins
Scales for Pull-Ups today:
-Ring Rows for strength
– Jumping CTBs for intensity and ROM.
Metcon (No Measure)
Cool Down Option:
2-5 Rounds:
30-45s straddle stretch
10-20s passive hang from the bar- in hollow
10 Slow and controlled glute Bridges
30-45s dip stretch(shoulder extension)