Mako Athletics – CrossFit
Fit: Metcon (Time)
Fitness
12 Days of Christmas 2019
For Time:
1 DB man maker (push up, row, row)
2 Knee Tucks
3 Push-Ups
4 DB Push Press
5 DB HPC
6 DB DL
7 Burpees
8 WallBalls
9 Box Jumps/ Step Ups
10 Alt DB Power Snatches
11 Med-Ball Squats
12 Med-Ball Over Shoulder
workout flow:
1 Man-Maker
2 Knee Tucks + 1 Man-Maker
3 Push-Ups + 2 Knee Tucks + 1 Man-Maker
…
P: Metcon (Time)
Performance
12 Days of Christmas 2019
1 Bar MU’s
2 TTB
3 HSPU’s
4 Shoulder to Overhead 135/95
5 Hang Power Cleans 135/95
6 Deadlifts 135/95
7 Bar Facing Burpees
8 WallBalls 20/14
9 Box Jumps 24/20
10 Alt DB Power Snatches 50/35
11 D-Ball Squats 100/80
12 D-Ball Over Shoulder 100/80
workout flow:
1 BMU’s
2 TTB + 1 BMU’s
3 HSPU’s + 2 TTB + 1 BMU’s
…
Modification Options:
CTB – Bar MU’s
Dips – HSPU’s
