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
