#MAKOWODSGREATAGAIN
4 HOME WORKOUTS OPTIONS: Couch to CrossFit – for those just starting their fitness journey Bodyweight Only – for those with no equipmentLimited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.
running technique
FOLLOW THIS SKILL-BASED WARM-UP
TO IMPROVE YOUR RUNNING!
WARM-UP:
Core:2 Rounds:
10 Glute Bridges
10 Hollow Rocks Move:
Samson Lunges
Scoops
High Knees
Side Shuffle Skill:
Single-Leg Pulls In Place
Hop To
Hop Down
Figure- 4 lean and fall
INTRO RUNNING
Intro Running
15-20 Minutes:Run :30s – nonstop
Walk :30s *Repeatable Distance during the Run Interval
**Add Intervals from Last Week
running capacity
Running Capacity
4 Min. Run (Tough Pace)Walk 2 minutes
x 5 Sets
*Goal is to reach the same distance each time
– Faster than last week
cool down
Cool Down
400m Walk
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
MOBILITY
The Lower Extremity Basic List | Ep. 95 | MobilityWOD
By: Kelly Starrett
A bare-bones no context lower body mobilization tool.
