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#MAKOWODSGREATAGAIN

makowods-home edition
4 HOME WORKOUTS OPTIONS:
Couch to CrossFit - for those just starting their fitness journey
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.

prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
2 Rounds
10 Fire Hydrants/Side
10 Down Dog + Push-Up
5 Cossack Squats/Side

w3-wod

couch to crossfit

couch to crossfit

10 Minutes of Steady Movement - [Demo - 1:57]
20 Jumping Jacks
12 Sumo Squat (hold on to a chair)
10 Chair Dips

BODYWEIGHT

BODYWEIGHT

A) 2 Minute Run @ 85%
- Rest 2 minutes
x 5 Rounds
*Same distance each round

B) 2 min AMRAP:
20 Jumping Jacks [Demo - 1:04]
12 Cossack Squats [Demo - 1:15]
AMRAP: Chair Dips [Demo - 1:38]
- Rest 1 Minute
x 5 Rounds

LIMITED

A) 2 Minute Run @ 85%
- Rest 2 Minutes
x 5 Rounds
*Same Distance Each Round

B) 2 Min AMRAP:
50 DU's [1:20]
12 KB SDHP [1:36]
AMRAP: HSPU's *Strict if able [1:45]
- Rest 1 Minutes
x 5 Rounds
*Dips are also an option

HOME GYM

A) 2 Minute Run @ 85%
- Rest 2 Minutes
x 5 Rounds
*Same Distance Each Round

B) 2 Min AMRAP:
50 DU's [1:40]
6 DL @ 60-70% [1:58]
AMRAP: HSPU's *Strict if able [2:17]
- Rest 1 Minutes
x 5 Rounds

cool down

COOL DOWN

Knee Over Toe Lizard (1min/side) [0:01s]
Pigeon (1min/side) [0:19s]
Seated Tricep Stretch (:30/side) [0:42s]

Shark bites

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

CONNECT

“I Owe It to Myself to Get Well”

By: CrossFit

Al Sagapolutele was always the “big guy.” As a result of poor eating and drinking habits, he weighed as much as 485 lb. after college.

A few years ago, Sagapolutele suffered a heart attack, and treatment left him with three stents. He also had sciatic nerve pain, a herniated disk and spinal stenosis in two parts of his lower lumbar region. After multiple doctors told him he needed to lose weight, a desperate Sagapolutele saw a gastric-bypass surgeon. When a good friend questioned whether Sagapolutele had done everything possible to lose the weight naturally, Sagapolutele admitted he hadn’t. WATCH NOW

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