Mako Athletics – CrossFit
F-A: Metcon (No Measure)
Fitness
16 min EMOM:
1) 7-10 Straight Leg Raises on Rig
2-3) 10/side Single Leg Good Mornings w/ empty PVC or BB
4) 5-7 Box Dips Dips 23×2
P-A: Metcon (No Measure)
Performance
16 min EMOM:
1) 7-10 Toes to Rings
2-3) 10-12/side Single Leg Good Mornings w/ empty BB
4) 4-6 Strict Ring Dips 23×2
*this EMOM is for quality
F-B: Metcon (Time)
Fitness:
For Time:
100 SU’s
35 Push Ups
100 SU’s
P-B: Metcon (Time)
Performance:
For Time:
100 DU’s
50 Push Ups
100 DU’s
