15MAY2020 – MAKOWODs

#MAKOWODSGREATAGAIN

3 HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipment
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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prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
3 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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