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)
