Mako Athletics – CrossFit
Gymnastics
15 minutes
Gymnastics:
:40s of Skill Practice
-rest 80 sec
x 8 sets
Pick a Pulling Skill:
Kipping/Butterfly- PullUp/CTB
Bar MU’s/ Ring MU’s
Strict Banded CTB PullUps
— Complete quality sets that are sub maximal.
— Break the movement into pieces and focus on what you need to improve
— Rotate through the skills as you wish
F: Metcon (Time)
Fitness
For Time:
400m Run
20 Burpee Box Step Overs
P: Metcon (Time)
Performance
For Time:
400m Run
40 Burpee Box Jump Overs 24/20
* use your hands to get over the box
