Mako Athletics – CrossFit
A: Metcon (AMRAP – Reps)
4 Rounds:
@0:00
1 min AMRAP:
Back Squats @ 100/80% bodyweight
@2:00
1 min AMRAP
Hollow Rocks
-start a new round on the 4 minutes
*record total reps of BS
Scaling
Back Squats- choose a weight you can move consistently for the entire minute.
Hollow Rocks- Dead Bugs
https://www.youtube.com/watch?v=uIRrvdAtSeM
B: Metcon (No Measure)
4 Rounds For Quality:
8-10 Pendlay Rows
10-12 Hip Extensions on GHD
