Mako Athletics – CrossFit
Gymnastics
Skill Practice
10 min EMOM:
Odd: 30sec of HSPU’s/Kipping Dips/Push Ups
Even: 20sec of DU’s
*Odd minute-choose one of the gymnastic pressing skills to work on
*Even minute- practice jumping rope
F: Metcon (AMRAP – Reps)
Fitness:
Teams of 2:
6 rounds:
Partner 1 works for 1 min, then Partner 2 for 1 min:
10 KB Swings
AMRAP: Burpees to a plate
*Record total number of Burpees
*choose a weight to move quickly
*weights can be scaled up if you know you can go unbroken
P: Metcon (AMRAP – Reps)
Performance
Teams of 2:
8 rounds:
partner 1 works for 1 min, then partner 2 for 1 min:
12 KB Swings 53-70/35-53
AMRAP: Burpees to a plate
*Record total number of Burpees