Mako Athletics – CrossFit
(F): Metcon (3 Rounds for reps)
Fitness
18 minutes on the clock
1 min AMRAP: Single Unders
1 min AMRAP: AltDouble DB Front Rack Box Step Ups
1 min AMRAP: Row Cals
-rest 1 min
x 4 Rounds
*Record Lowest reps completed for each movement
(P): Metcon (3 Rounds for reps)
Performance
18 minutes on the Clock:
1 min AMRAP: DU’s
1 min AMRAP: Alt Double DB Front Rack Box Step Ups 35-50/25-35
1 min AMRAP: Row Cals
-Rest 1 minute
x 4 Rounds
*Record Lowest reps completed for each movement
Notes:
– The Goal is to complete the same reps each round
Two DBs held in the FR.
Choose a box height that allows you to stepup and down without compromising knee or hip position.
Larger Class, start athletes one the 3 separate movements and rotate in any order. Everyone should still rest on the same minute
