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makowods-home edition
3 HOME WORKOUTS OPTIONS:
Bodyweight Onlyfor those with no equipment
Limited Equipmentfor those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym - for those with access to most equipment.

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prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
2 Rounds:
10 Straight Leg Sit-Ups
4 Worlds Greatest Stretch
7 Plank Toe Touches

wod-w4

BODYWEIGHT

BODYWEIGHT

24 min EMOM:
1 - 15 Toes to Sky
2 - 20 Walking Lunge Steps
3 - 3-5 TGU/side
4 - :20s L-Sit on Floor

LIMITED

24 min EMOM:
1 - 15 Kettlebell Swing
2 - 20 Walking Lunge Steps
3 - 2 TGU/side
4 - :20s L-Sit

HOME GYM

24 min EMOM:
1 - 15 Kettlebell Swing
2 - 20 Walking Lunge Steps
3 - 2 TGU/side
4 - :20s L-Sit

cool down

COOL DOWN

800m Walk

Shark bites

RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!

CONNECT

Cody: "I Decided I'm Tired of Being Overweight."

By: CrossFit

Growing up, Cody Young always struggled with his weight. He was 130 lb. as a third grader and weighed in at 320 lb. as a high-school sophomore.

“I had this warped idea that people didn’t like me because I was overweight,” Young says. “Growing up, that’s kind of what you think. You think that every single thing that’s bad that happens to you, ‘Oh, it’s because I’m fat.’”

When Young tackled his first workout at North Rim CrossFit in Chico, California, he was able to finish the prescribed five rounds, but it hurt more than he expected. The experience made him realize he wasn’t in the shape he thought he was.

“I decided that I’m tired of being overweight,” Young posted on Facebook.

He committed to a healthy diet and consistent workouts at the gym. Though his initial goal was to lose 50 lb., he ended up shedding more than 100 lb. in just over a year. Young participated in his first CrossFit competition and started hitting new PRs, sharing his accomplishments on social media. Today, he’s fit, confident, and proud of the decision he made.

“I didn’t lose weight because I was some special case,” Young says. “No, I made the decision to lose weight. Anybody can do it. You just have to own up to it; you have to realize that you can take control.”

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