#MAKOWODSGREATAGAIN
4 HOME WORKOUTS OPTIONS: Couch to CrossFit – for those just starting their fitness journey Bodyweight Only – for those with no equipmentLimited 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 Jumping Jacks
7 Cobra Should Shifts + Childs Pose
4 World’s Greatest Stretch/Side
couch to crossfit
couch to crossfit
15-20 Min. Steady200m Run/Walk
15 Chair Squats
10 Burpees to Chair
BODYWEIGHT
BODYWEIGHT
20 Min. AMRAP:400m Run
20 Jump Squats [Demo – 0:30s]
10 Burpees [Demo – 0:41s]
LIMITED
20 Min. AMRAP:400m Run
20 Medball Cleans / Single KB/DB Clean [Demo – 0:25s]
10 Burpees Over Object [Demo – 1:10]
HOME GYM
20 Min. AMRAP:400m Run
9 – 6 – 3
Squat Cleans 135-165/95-115 [Demo – 0:31s]
Bar Facing Burpees [Demo – 0:52s]
cool down
COOL DOWN
Seated Hamstring Stretch (1min/side) [Demo – 0:01s]1/2 Saddle (1min/side) [Demo – 0:20s]
Seated Tricep Stretch (:30/side) [Demo – 0:41s]
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
EAT
Why Your Brain Needs FatBy: Mary Dan Eades, M
That which sets us apart from our animal cousins, the thing that most differentiates us as humans, as Homo sapiens sapiens, is our outsized brain — a brain that’s capable of abstraction and higher-order learning and philosophizing, a metabolically white-hot, energy-devouring machine. And it’s mostly made of fat. The human brain is nearly 60% fat by total weight, and that big, powerful brain needs to be provided with certain types of fats (both saturated and unsaturated) throughout life to provide a balance of structural integrity and fluidity to its cells. READ MORE
