15NOV2019

Mako Athletics – CrossFit

A: Back Squat (complete a set OT3M)

6.8.10 @ same weight for 3 sets

6.8.10 @ add 3 sets

Example:

6.8.10 @ 225 then 6.8.10 @245

B: Metcon (AMRAP – Reps)

3 Rounds:

1 min For Cals: Row/Ski/Bike

– rest 30s

1 min Alt DB Reverse Lunges in place 35-50s/25-35s

– rest 30s

1 min No Push Up Burpee DB DL

– rest 30s
Alt Monostructural Movements

Lunges: holding DBs either to the side or in the front rack

Auxiliary

Hip Extensions on GHD 3×12-15

*superset w/ 20-30 Hollow Rocks

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