Mako Athletics – CrossFit

F(A): Push Press ( x5 -Ot3M for 5 sets)

-moderate/technique load

*btw sets complete 10 alt DB Row In the Plank as heavy as possible

P(A): Push Jerk (x3 OT3m for 5 sets)

-building

*btw sets complete 10 alt DB Row In the Plank as heavy as possible

F(B): Metcon (AMRAP – Rounds and Reps)

Fitness

10 min AMRAP:

10 DU’s or 25 Single Unders

12 WallBalls

9 DB Strict Press

P(B): Metcon (AMRAP – Rounds and Reps)

Performance

10 min AMRAP:

20 DU’s

12 WallBalls 20/14

9 DB Strict Press -you choose

Auxiliary

Wide Grip CTB Pull Ups 3×12-15

Overhead Tricep Extensions 3×15-20

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