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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

Tabata (:20s Work/:10s Rest)
Air Squats
Jumping Jacks
Sit-Ups
x 3 Rounds

wod-w4

BODYWEIGHT

BODYWEIGHT

12 min EMOM:
1: 30s Shoulder Taps in the plank or 45º on Wall
2: 8/side SL Glute Bridges
3: 6-8 Inchworm Push-Up

- Rest 4 minutes

12 min EMOM:
1: 30s Wall Sit
2: 8/side Bird Dogs
3: 8-10 Def. Push-Ups

LIMITED

12 min EMOM:
1: 30s Shoulder Taps in the plank or 45º on Wall
2: 5/side KB Windmills
3: 8/side SA Bent Over Row

- Rest 4 minutes

12 min EMOM:
1: 30s Wall Sit
2: 8 SA KB Snatch/side
3: 10 Def. Push-Ups

HOME GYM

12 min EMOM:
1: 30s Shoulder Taps in the plank or 45º on Wall
2: 5/side KB Windmills
3: 8-10 Strict Pull-Ups

- Rest 4 minutes

12 min EMOM:
1: 30s Wall Sit
2: 8 SA KB Snatch/side
3: 10 Def. Push-Ups

cool down

COOL DOWN

Twisted Cross (1min/side)
Seated Cross Shin (1min/side)
Saddle (1-2min)

Shark bites

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

EAT

Egg and Avocado Breakfast Bowl

 By: CrossFit

Ingredients:
½ c. arugula
½ oz. red onion
2 slices bacon
1 tbsp. scallions
1 tsp. olive oil
3 cherry tomatoes
½ c. baby spinach
¼ avocado
1½ tbsp. sour cream
2 eggs

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