12FEB2018 WOD

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)