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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
10 Shoulder Rotations/Side
Then
2 Rounds:
7 Sit-Ups
4 Side Plank Reaches
10 Alt. Jumping Lunges

wod-w4

BODYWEIGHT

BODYWEIGHT

4-5 Rounds:
30 Jumping Jacks
15 Squat Burpees
20 Alt. Lunges in place
10 Burpees
20 Mountain Climbers
- Rest 3 min btw Rounds

*Change the order of movements each round.
**Goal is to repeat the same time no matter the order.

LIMITED

4-5 Rounds:
50 DU's
15 WallBall
12 DB Power Cleans
10 Bar Facing Burpees
12 Alt. DB PS
- Rest 3 min btw Rounds

*Change the order of movements each round
**Goal is to repeat the same time no matter the order.

HOME GYM

4-5 Rounds:
50 DU's
15 WallBall
10 Power Cleans 115-135/75-95
10 Bar Facing Burpees
15 Pull-Ups/CTB
- Rest 3 min btw Rounds

*Change the order of movements each round
**Goal is to repeat the same time no matter the order.

cool down

COOL DOWN

Thread (1min/side)
Twisted Cross (1min/side)
Seated Forward Fold (1min)

Shark bites

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

EAT

Famished, Force-Fed, 450 Pounds — and Finally Fit

By: CrossFit

Athena Perez grew up in an abusive home in which her stepmother used food “as a weapon.”

Perez was regularly made to go without food, she was often fed only bread and water, and she was even forced to eat until she vomited, creating an unhealthy relationship with food. Eventually, food became her “best friend in the world.” Perez weighed over 400 lb. by 18 and eventually reached a max weight of about 450 lb.

“I was awake and breathing, but I was half dead,” Perez says.

So large that she couldn’t make it upstairs, Perez started sleeping in the living room. She knew she needed to do something to avoid early death or bariatric surgery and its many side effects.

Perez started CrossFit slowly at CrossFit Lakeville, where the coaches helped her reclaim her life. Since starting CrossFit, Perez has lost over 175 lb., gotten off painkillers and joined a powerlifting team at CrossFit White Bear in White Bear Lake, Minnesota. She attributes her success to “having a place that felt safe.”

She admits: “I let the word ‘CrossFit’ scare me from walking into a place like this sooner.”

She hopes to share her journey with others who might ask themselves a question: “Is (CrossFit) for me?”

Perez’s response: “Hell, yeah!”

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