Mako Athletics – CrossFit
F(A): Metcon (No Measure)
15 min EMOM:
1: 3 Wall Walks
2: 30sec of Shoulder Touches in the Plank
3: 10-12 Seated DB Strict Press
Wall Walks need to be done under control w/ hands shoulder width and keeping the hollow position.
Shoulder Touches: Try to keep from rotating the torso as you shift weight from side to side
Seated DB Strict Press: Find a weight that is challenging for 10-12. If 12 is done easy, go heavier.
P(A): Metcon (No Measure)
1: 10-25ft HS Walk(use a spotter if needed)
2: 30sec HSPU-kip or strict
B: 1-Mile Run (Time)
Max Effort 1-Mile Run