Mako Athletics – CrossFit
(F)A: Metcon (AMRAP – Reps)
Fitness
12 min EMOM- for quality:
1: 10 Kip Swings
2: 20sec Ring Rows w/ 2sec pause @ Chest
3: 20sec Hollow Ups
*Record Total Reps of Ring Rows
(P)A: Metcon (AMRAP – Reps)
Performance
12 min EMOM- for quality:
1: Kip Swings + Kipping Pull Up w/ Pause at the top (3-5 + 3-5)
2: 20sec CTB PullUps(butterfly or kip)
3: 20sec of Hollow Rock/Arch Rolls
*Record total number of CTBs
Notes:
Everything should be of the highest quality and control.
Hollow Ups(lay flat and pull to the hollow, then back down.
Hollow/Arch Rolls(roll back and forth btw Hollow/Arch Position
Keep Feet together on all bar movements
B: Metcon (9 Rounds for reps)
0:00-1:00
5 Renegade Rows + AMRAP DB PC
1:00-2:00
5 Renegade Rows + AMRAP Farmers Walk
2:00-3:00
AMRAP WallBalls 20/14
3:00-5:00 Rest
x 3 Rounds
*Record Total Reps of PC,FW,WB each round(renegade rows do not count)-9 total
*Notes:
DB weight: 35-50/25-35
Renegade Rows(push up/row/row)
DB PC to the floor each time(scale if needed to maintain back integrity)
Farmers Walk in 20ft increments
