
#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 Run10 Lunges
7 Standing GM + Twist
4 WGS
7 Side Plank Reaches
10 Jumping Squats

couch to crossfit
couch to crossfit
5 Rounds:1 Min. of Burpees (to an elevated surface)
1 Min. Rest
1 Min. Reverse Snow Angel
1 Min. Rest
*Move at Comfortable Pace
MOVEMENT DEMOS WITHIN VIDEO:
Couch to CrossFit – 1:40
BODYWEIGHT
BODYWEIGHT
A) 400m Run– Rest 2 Minutes
x 4 Rounds
*Increase Speed Each Round B) 5 Rounds:
1 Min. of Burpees
1 Min. Rest
1 Min. Superman Rocks / Ring Rows / Pull-Ups
1 Min. of Rest
MOVEMENT DEMOS WITHIN VIDEO:
Running Stimulus – 0:13sBurpees – 0:58s
Supermans – 1:17
Couch to CrossFit – 1:40
LIMITED
A) 400m Run– Rest 2 Minutes
x 4 Rounds
*Increase Speed Each Round 5 Rounds:
1 Min. of Burpees Over
1 Min. Rest
1 Min. SA DB Bent Row (Switch Every 0:15s)
1 Min. of Rest
*Goal is to Repeat Same Reps Each Round
MOVEMENT DEMOS WITHIN VIDEO
Running Stimulus – 0:08sBurpee Overs – 1:09
SA DB Bent Row – 1:28
HOME GYM
A) 400m Run– Rest 2 Minutes
x 4 Rounds
*Increase Speed Each Round 5 Rounds:
1 Min. Bar Facing Burpees
1 Min. Rest
1 Min. Barbell Bent Rows
1 Min. Rest
MOVEMENT DEMOS WITHIN VIDEO:
Running Stimulus – 0:08sBar Facing Burpees – 1:15
Barbell Bent Over Rows – 1:30
cool down
COOL DOWN200m Walk
Hands & Knees Lat Stretch (:30/side)
Knee Over Toe Lizard (1min/side)
Saddle Eagle or Arm Pull (1 min/side) MOVEMENT DEMOS WITHIN VIDEO:
200m Walk
Hands & Knees Lat Stretch – 0:01s
Knee Over Toe Lizard – 0:24s
Saddle Eagle or Arm Pull – 0:48s
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
MOVE
Retesting the Squat: Building Up the VolumeBy: Brandon Massie TIP
During your squat hold – Try adding a simple weight as a counterbalance if needed. This can be anything heavy enough to pull your chest up and your hips down CHALLENGE
4-5 Days this Week, Complete the Following:
5-10 Air Squats + Accumulate 3-6 Minutes in Bottom of the Squat + 5-10 Retest Air Squats