18NOV2019

Mako Athletics – CrossFit

A: Metcon (2 Rounds for reps)

12 min EMOM:

1: 20-25 sec of Pulling Gymnastics

2: 20-25 sec of Pressing Gymnastics

3: Rest
Notes: Pick a movement from each pulling and pressing and complete quality reps for 20-25 seconds.

Pulling:

Strict PullUps

False Grip Chest to Rings

On Rig

w/ band

Ring Rows

Pressing:

HSPU’s

Strict/Kipping

Controlled Negatives

Dips:

Strict/ Kipping

Ring/ Matador/Box

F(B): Metcon (AMRAP – Rounds and Reps)

Fitness

12 Min AMRAP:

15sec of DU’s or 30 Single Unders

2.4.6.8….

DB Shoulder to Overhead

Jumping CTB PullUps

P(B): Metcon (AMRAP – Rounds and Reps)

Performance

12 Min AMRAP:

15 DU’s

2.4.6.8….

Shoulder to Overhead 115-135/75-95

Burpee CTB

Rx+

Bar/Ring MU’s in lieu of Burpee CTB

Auxiliary

Banded Rows 3×20-30

*superset w/ 30-45s Side plank/side

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