
#MAKOWODSGREATAGAIN

Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.
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I’M INTERESTEDprep the body
FOLLOW THE GUIDED WARM-UP
200m Run3 Rounds
10 Cat/Cows
10 Bird Dogs
4 Inch Worm + Push-Up
10 No Push-Up Burpee

BODYWEIGHT
BODYWEIGHT
5 min AMRAP:Shuttle Run 10/20/30m
4 Chair Dips
6 Burpees Hop Overs
8 Jump Squats
– Rest 2 minutes
x 4 Rounds
LIMITED
5 min AMRAP:Shuttle Run 10/20/30m
4 DB Deadlift
6 Burpee Over DBs (facing)
8 DB PP
– Rest 2 minutes
x 4 Rounds
HOME GYM
5 min AMRAP:Shuttle Run 10/20/30m
4 Deadlift 225/155
6 Burpee BJO 24/20
8 DB PP 50/35
– Rest 2 minutes
x 4 Rounds
cool down
COOL DOWN
Lizard (1min/side)Seated Hamstring Stretch (1min/side)
Frog (1min)
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
THINK
Solution to the World’s Greatest Problem
By: CrossFit
In a Zoom conference call with multiple CrossFit affiliate owners, Coach Glassman reiterates CrossFit’s efficacy and the power of affiliates in the reversal and prevention of chronic disease.
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