
#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 Bird Dog
7 Sit-Ups
4 WGS
10 Lunge + Twist
7 Air Squats
4 Inch Worms

couch to crossfit
couch to crossfit
3-4 Rounds (Smooth Effort)1 Min. Toes to Sky
1 Min. Hop/Stepovers
1 Min. Shoulder Taps (Elevated)
1 Min. Rest
BODYWEIGHT
BODYWEIGHT
A1) Push-Ups 4x 8-12Tempo: 32×1
– Rest 1 Min.
A2) Bird Dogs 4x 10/side
– Rest 1 Min. B) 4 Rounds:
1 Min. Toes to Sky
1 Min. Hop Overs
1 Min. Shoulder Taps in the Plank
1 Min. Rest MOVEMENT DEMOS WITHIN VIDEO:
Tempo Push-Ups – 0:57s
Bird Dogs – 1:35
Toes to Sky – 1:52
Hop Overs – 2:05
Shoulder Taps in the Plank – 2:18
LIMITED
A1) Push-Ups 4 x 8-12Tempo 32×1 *Def if able
– Rest 1 Min.
A2) SA Kneeling KB/DB PS 4 x 10/side (upright row)
– Rest 1 Min. B) 4 Rounds:
1 Min. KB Swings
1 Min. Hop Overs/Stair Hops
1 Min. Alt. DB Rows in the plank
1 min Rest
MOVEMENT DEMOS WITHIN VIDEO
Tempo Push-Ups – (1:17)SA Kneeling KB/DB PS – (1:41)
KB Swings – (2:12)
Hop Overs/Stair Hops – (2:28)
Alt. DB Rows in the plank (2:43)
HOME GYM
A) Push Press x 3OTM for 10 minutes
Start @ SP 1RM & Build, if able B) 4 Rounds:
1 Min. KB Swings 53-70/35-53
1 Min. Box Jumps 24/20
1 Min. Pull-Ups* (in sets of 3-5 for as long as possible)
1 Min. Rest
*CTB/Kipping/Strict
MOVEMENT DEMOS WITHIN VIDEO:
Push Press – (0:50s)KB Swings – (1:12)
Box Jumps – (1:33)
Pull-Ups – (1:52)
cool down
COOL DOWNSeated Cross Shin (1min/side)
Seated Hamstring Stretch (1min)
Twisted Cross (1min/side) MOVEMENT DEMOS WITHIN VIDEO:
Seated Cross Shin – (0:01s)
Seated Hamstring Stretch – (0:23s)
Twisted Cross – (0:35s)
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, TRAIN, THINK, CONNECT!
EAT
Beyond the Barbell- Simple Salad Making + On The Go!
By: Brandon Massie
In this episode Coach Brandon shares a very simple salad recipe and a homemade dressing! This is simple, jam-packed with nutrients and easy to eat on the go! There’s no excuse to not eat healthy with our busy lifestyles!