31OCT2019

By: Mako Athletics

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

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