Mako Athletics – CrossFit

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F(A): Metcon (No Measure)

Fitness

15 min EMOM:

1: 3 Wall Walks

2: 30sec of Shoulder Touches in the Plank

3: 10-12 Seated DB Strict Press
Notes:

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)

Performance:

1: 10-25ft HS Walk(use a spotter if needed)

2: 30sec HSPU-kip or strict

3: Rest

B: 1-Mile Run (Time)

Max Effort 1-Mile Run

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