Mako Athletics – CrossFit
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
