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
