Mako Athletics – CrossFit

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A: Metcon (Weight)


20 min EMOM:

1: 3 Front Squats @ 33×1

2: 2 Seated Broad Jump
*The focus of the FS is position over load. Start light and build slowly. Only go as heavy as your form allows.

**Scale for the Seated Broad Jump- Seated Jump As High As Possible

F(B): Metcon (No Measure)


10 min of steady movement:

15 Banded Pull Throughs

20 Walking Lunges-unweighted

:30 Hollow Hold

F(A): Metcon (No Measure)


10 min of steady movement:

10 Banded KB Swings (eye level)

20 Walking DB Lunge

25 Hollow Rocks

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