15JAN2019

By: Mako Athletics

Mako Athletics – CrossFit

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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

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