Mako Athletics – CrossFit
F(A): Sumo Deadlift (8 Reps OT3M x 4 sets)
-Keep the weight at a moderate/ technique load
*immediately after a set complete a set of 3 Seated Tuck Jumps
P(A): Sumo Deadlift (8 Reps OT3M x 4 sets)
-Puilding
*immediately after a set complete a set of 3 Seated Box Jumps
F(B): Metcon (3 Rounds for time)
Fitness
3 Rounds, Each For Time
Start a new round on the 5 minutes
200m Row
10 Front Squats w/ (BB,DBs,or Goblet)
10 Burpees ( Jump and Clap)
P(B): Metcon (3 Rounds for time)
Performance
3 Rounds, Each For Time
Start a new round on the 5 minutes
250m Row
10 Front Squats
10 Bar Facing Burpees
*Record Time Each Round and Weight in the Comments
Notes:
Each Round should be done a close to max effort pace
FS: Go as heavy as you can and stay UB
Auxiliary
3x 20 Banded Prone Hamstring Curls
*superset w/ 15 Hip Extensions on GHD
