Mako Athletics – CrossFit
F(A): Metcon (No Measure)
Fitness
6 min for Quality(moving steady):
7 Banded CTB
10 Heavy Russian KB Swings
P(A): Metcon (No Measure)
Performance
6 min for Quality(moving steady):
5 Strict Pull Ups
10 Heavy Russian KB Swings
*weight the pull up able
F(B): Metcon (AMRAP – Rounds and Reps)
Fitness
20 min AMRAP:
12 KB SDHP
12 Box Dips
400m Run
-rest 1 minute after each round
P(B): Metcon (AMRAP – Rounds and Reps)
Performance
20 min AMRAP:
9 Sumo Deadlift Hight Pulls 95-115/65-75
9 Ring Dips
400m Run
-rest 1 minute after each round
Auxiliary
Banded Tricep Kick Back 3×15/arm
Banded Rows 3×20-30
