Mako Athletics – CrossFit

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Metcon (No Measure)

Aerobic Day

Benefits @ the Paces Below:

Increased fat burning Recovery Increased oxygen efficiency Increased preparedness for high intensity*all of this only happens if the intensity is low.

Pace:

HR Monitor 180-age conversational pace nose only should be maintained

8-10 minutes @ Each for 30-40 minutes:

Bike

Ski

Row

Run
*Every 5 minutes pick a skill and do a quality set(controlled, and sub max)

Ideas:

Push Ups Dips Ring Rows PullUps TTB HSPUs HS Walk L-Sits Sit Ups Hollow Rocks

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