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#MAKOWODSGREATAGAIN

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
10 Cat/Cow
7 Side Plank Reaches
4 Worlds Greatest Stretch
10 Mountain Climbers
7 Fire Hydrants
4 Bomber Push-Ups

wod-w4

BODYWEIGHT

BODYWEIGHT

For Time:
21-18-15-12-9-6-3
Jump Squats
Burpees

LIMITED

For Time:
21-18-15-12-9-6-3
DB Power Cleans
Burpees over the DBs

HOME GYM

For Time:
21-18-15-12-9-6-3
Power Cleans 95-115/65-75
Bar Facing Burpees

cool down

COOL DOWN

Lizard (1min/side)
Seated Hamstring Stretch (1min/side)
Frog (1min)

Shark bites

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

EAT

Turmeric-Spiced Chicken With Cucumber

By: CrossFit

Ingredients:
½ tsp. turmeric
¼ c. diced tomatoes
1 tbsp. cilantro
2 tbsp. red onion
3 oz. chicken breast
¼ c. chicken broth
1½ tbsp. butter
⅓ c. cucumber
2 tbsp. sour cream
2 tbsp. carrot
1 tbsp. red curry paste
1 lemon wedge

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