Mako Athletics – CrossFit
F: Metcon (Time)
Fitness:
2 Rounds For Time:
400m Run
3 Rounds:
21 Air Squats
15 KB Swings
12 Push Ups
9 knee tucks
*2 rounds for time: once you complete run + 3 rounds, complete it again.
(25 min Cap)
P: Metcon (Time)
Performance
2 Rounds For Time:
800m Run
3 Rounds:
21 Air Squats
15 KB Swings
12 Push Ups
9 K2E
*2 rounds for time: once you complete run + 3 rounds, complete it again.
(25 min Cap)
Auxiliary
DB Reverse Lunge Steps In place 3×10/leg
-hold DBs to the side
-complete one leg then the other
Hollow Rocks 3×20-30
-can be completed while resting btw sets of lunges
