
#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 Run2 Rounds
10 Bird Dogs
20 Superman Swimmies
10 Jumping Jacks

couch to crossfit
couch to crossfit
4 Rounds:1 Min. Mountain Climbers
1 Min. Rest
1 Min. V-Tucks in a Chair
1 Min. Rest
BODYWEIGHT
BODYWEIGHT
A) 10 Min. EMOM:1: Side Plank Thread the Needles :20s/side [0:29s]
2: SL Glute Bridge Hold :20s/side [0:47s] B) 4 Rounds:
1 Min. Mountain Climbers [1:07]
1 Min. Rest
1 Min. V-Ups/V-Tucks [1:30]
1 Min. Rest
LIMITED
A) 10 Min. EMOM:1: Side Plank Thread the Needles :20s/side [Demo: BW Video]
2: SL Glute Bridge Hold :20s/side [Demo: BW Video] B) 4 Rounds:
1 Min. WallBalls [1:00]
1 Min. Rest
1 Min. V-Ups [1:20]
1 Min. Rest
HOME GYM
A) BB Complex:Power Clean + Hang Power Clean + Push Jerk (2+2+2)
OT3M for 15 minutes – Building [1:39] B) 4 Rounds:
1 Min. WallBalls [2:19]
1 Min. Rest
1 Min. TTB [2:40]
1 Min. Rest
cool down
COOL DOWN
Seated Hamstring Stretch (1 min/side) [0:01s]Twisted Cross (1min/side) [0:21s]
Cobra (1min) [0:39s]
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
THINK

By: Aaron Kala
At the same time, I challenge you to find a seasoned Crossfitter who has not taken a med-ball to the face at least once or lost count on wall-ball reps during a WOD. It happens. However, the end result of performing this movement is a massive increase squatting ability, stamina, cardiorespiratory capacity you name it. The bottom line is that wall-ball is a great exercise. BUILD NOW