[videopress U44Zgr38 w=”500″ hd=”true”]
Mako Athletics – CrossFit
Metcon (AMRAP – Rounds and Reps)
30 min of quality movements @ easy pace:
-500m Ski/.5mil Bike(alternate each round)
15-20sec Active Hang
15-20sec Passive Hang
-400m Jog/Walk
15/side Plank Hold
15-20 sec Dip Support Tuck Hold-Box or Matador
-500m Row
30s Hollow Hold
30s Arch Hold
-Rest needed
Record complete rounds and movements completed in full.
