01MAR2018

Mako Athletics – CrossFit

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Metcon (AMRAP – Reps)

30min of Steady Movement:

5 min Jog (100m lengths)

5 min of:

10 Lunges in place

10 Arch Rocks

5 min Row Cals

5 min of:

10 Banded Pull Throughs

10 Hollow Rocks

5 min Air Bike Cals

5 mins of:

10 Scap PullUps

15s side plank/side

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