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
