
#MAKOWODSGREATAGAIN

Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.
prep the body
FOLLOW THE GUIDED WARM-UP
200m Run2 Rounds:
10 Bird dogs
20 Superman Swimmies
10 Jumping Jacks

couch to crossfit
couch to crossfit
10 MIN. MOVE STEADY5 No Push-Up Burpees to an Elevated Surface
5 Chair Dips – Elevated
10 Step Overs
MOVEMENT DEMOS WITHIN VIDEO:
Couch to CrossFit – 2:25
BODYWEIGHT
BODYWEIGHT
A) 10 MIN. EMOM:Odd: 15-20 Glute Bridges
Even: 12 Dead Bugs (Straight Leg if able) B) 9 MIN. AMRAP:
6-9-12-15-18…
No Push-Up Burpees
Chair Dips
*10 Hop Overs Each Round
MOVEMENT DEMOS WITHIN VIDEO:
Glute Bridges – 0:55sDead Bugs – 1:19
No Push-Up Burpees – 1:42
Chair Dips – 1:58
LIMITED
A) 10 MIN. EMOM:Odd: 15-20 Glute Bridges
Even: 12 Dead Bugs (straight leg if able) B) 9 MIN. AMRAP:
6-9-12-15-18…
KB/DB Deadlift
Chair Dips
*30 Double Unders Each Round *What if you only have 1 DB/KB?
KB DL would still work, and use the single DB for the DL, hold one end, you could use a Medball here and it would still get spicy
MOVEMENT DEMOS WITHIN VIDEO
KB Deadlift – 1:01Chair Dips – 1:13
Double Unders – 1:30
HOME GYM
A) 10 MIN. EMOM:Odd – 8-10 BB Good Mornings
Even – :20s Pike-Ups B) 9 MIN. AMRAP:
6-9-12-15-18…
Deadlift 225-245/155-175
Ring Dips / Box Dips
*30 Double Unders Each Round
MOVEMENT DEMOS WITHIN VIDEO:
BB Good Morning – 1:04Pike-Ups – 1:27
Deadlift – 1:51
Dips – 2:13
Double Unders – 2:51
cool down
COOL DOWNSeated Hamstring Stretch (1 min/side)
Twisted Cross (1min/side)
Cobra (1min) MOVEMENT DEMOS WITHIN VIDEO:
Seated Hamstring Stretch – 0:01s
Twisted Cross – 0:21s
Cobra – 0:39s
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
EAT
Incorporating Healthy FatsBy: Brandon Massie
Tips:
Try – Nuts or seeds in a salad, avocado, coconut oil, or even adding butter to coffee
Avoid – all products containing trans or partially hydrogenated oil:
– Buttery spreads and sprays (Smart Balance®, Promise®)
– Oils: canola, cottonseed, corn, soybean, safflower, and sunflower
– High Polyunsaturated Oils: margarine, and vegetable shortening