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27NOV2019

Mako Athletics – CrossFit

A: Back Squat ( x 8 OT4M x 4 sets)

-start @ 60% and build

Option 2, choose a tough weight and move well

F(B): Metcon (4 Rounds for time)

Fitness

Start a new round on the 5 minutes

200m Row

14 Alt DB Hang PC & Press

15 WallBalls

x 4
*complete at 80-85% max intensity

(each round is capped at 3 minutes)

*goal is same time each round.

P(B): Metcon (4 Rounds for time)

Performance

Start a new round on the 5 minutes

250m Row

14 Alt DB Hang PC & Press 35-50/25-35

20 WallBalls 20/14

x 4
*complete at 80-85% max intensity

(each round is capped at 3 minutes)

*goal is same time each round.

Auxiliary

3×12-15 SL Bulgarian Split Squats w/ DB to the side

*superset w/ 20-30 band pull-throughs (non-stop)

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