
#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 Run2 Rounds
:30 Extended Arm Plank
4 WGS
10/Side Lunge + Twist

couch to crossfit
couch to crossfit
15 Min. EMOM:1 – :20s – :30s Plank Hold
2 – 5 Inch Worms
3 – 20 Heel Touch Sit-Ups
BODYWEIGHT
BODYWEIGHT
A) 3-Minute Run @ 85%– Rest 2 Minutes
x 5 Rounds
*Same Distance Each Round B) 15 Min. EMOM:
1 – :20s – :30s HS Hold Facing the Wall [Demo – 0:45s]
2 – 20ft Bear Crawl w/ Hips High [Demo – 1:08]
3 – 20 Heel Touch Sit-Ups [Demo – 1:23]
LIMITED
A) 3-Minute Run @ 85%– Rest 2 Minutes
x 5 Rounds
*Same Distance Each Round B) 15 Min. EMOM:
1 – 10 Right Arm Push Press + 50ft Single Arm Front Rack Carry [Demo – 0:37s]
2 – 10 Left Arm Push Press + 50ft Single Arm Front Rack Carry
3 – 20 Mason Twists [Demo – 1:08]
HOME GYM
A) 3-Minute Run @ 85%– Rest 2 Minutes
x 5 Rounds
*Same Distance Each Round B) 15 Min. EMOM:
1 – 10 Right Arm Push Press + 50ft Single Arm Front Rack Carry [Demo – 0:37s]
2 – 10 Left Arm Push Press + 50ft Single Arm Front Rack Carry
3 – 20 Mason Twists [Demo – 1:08]
cool down
COOL DOWN
Standing Quad Stretch (:30/side) [Demo – 0:01s]Thread the Needle (1min/side) [Demo – 0:17s]
Cobra (1-2min) [Demo – 0:31s]
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
MOVE
FOLLOW THIS SKILL-BASED WARM-UP TO IMPROVE YOUR RUNNING!
By: Brandon Massie
WARM-UP:
Core:2 Rounds:
10 Glute Bridges
10 Hollow Rocks Move:
Samson Lunges
Scoops
High Knees
Side Shuffle Skill:
Single-Leg Pulls In Place
Hop To
Hop Down
Figure- 4 lean and fall
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