Mako Athletics – CrossFit
A: Metcon (Weight)
Everyone:
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)
Fitness:
10 min of steady movement:
15 Banded Pull Throughs
20 Walking Lunges-unweighted
:30 Hollow Hold
F(A): Metcon (No Measure)
Performance
10 min of steady movement:
10 Banded KB Swings (eye level)
20 Walking DB Lunge
25 Hollow Rocks
