
#MAKOWODSGREATAGAIN

Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.
Is the Desire to Workout Becoming Harder Than the Workout & Are You Missing the Motivation From Your Fitness Community?
Click I’M INTERESTED to Learn How to Become a Part of Our Virtual Community & How You Can Join!
I’M INTERESTEDprep the body
FOLLOW THE GUIDED WARM-UP
200m Run2 Rounds
10 Straight Leg Sit-Ups
4 WGS
7 Plank Toe Touches

couch to crossfit
couch to crossfit
10-12 mins of Steady Movement:20 Jumping Jacks
10 Alt. Lunges in Place (Use Assistance)
20 Shoulder Taps on Chair or Floor
BODYWEIGHT
BODYWEIGHT
A1) SL RDL – Unweighted 4 x 12-15/Side [Demo – 0:34s]A2) Side Plank 4 x 20/Side [Demo – 0:48s] B) 4 Rounds For Time:
20 Jumping Jacks [Demo – 1:03]
20 Jumping Lunges [Demo – 1:10]
20 Shoulder Taps in the Plank [Demo – 1:10]
LIMITED
A1) SL DB/KB RDL 4 x 10-12/Side [Demo – 0:46s]A2) Side Plank 4 x 20/Side [Demo – 1:05] B) 3 Rounds For Time:
45 DU’s [Demo – 1:19]
30 DB/KB Goblet Thruster [Demo – 1:32]
20 Sumo DL High Pulls w/ KB/DB [Demo – 1:46]
HOME GYM
A1) Clean Grip RDL 4 x 8-10 (Tough Weight) [Demo – 0:52s]A2) Side Plank 4 x 20/Side [Demo – 1:17] B) 3 Rounds For Time:
45 DU’s [Demo – 1:32]
21 Thrusters 75-95/55-65 [Demo – 1:50]
15 Pull-Ups [Demo – 2:10]
cool down
COOL DOWN
Knee Over Toe Low Lizard (1min/side) [Demo – 0:01s]Hands and knees Lat Stretch (:30/side) [Demo – 0:17s]
Standing Forward Fold (1min) [Demo – 035s]
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
CONNECT

8 Ways to Cultivate Health Integrity
By: Mark Sisson
How do we cultivate health integrity? Let me offer some thoughts – some wholly practical and a couple a little unorthodox. I hope you’ll add your own additions to the list.
1) Make an excuse board.Put it all out there – every last whine, reason and justification you use for not living healthily. Make columns for eating crap, chronically skipping exercise (everyone legitimately needs rest days), going to bed late, drinking too much, stressing yourself sick, etc. Every time you use one of those excuses, give yourself a gold star next to it. At the end of the week/month, see how much you’ve excelled at cheating yourself. Harsh, yes, but effective. READ MORE
Want to FREE Receive Daily Workouts & Exciting Content to Help You Through the Quarantine?
Click FREE WORKOUTS to Get Started Today!
FREE WORKOUTS