#MAKOWODSGREATAGAIN4 HOME WORKOUTS OPTIONS: Couch to CrossFit – for those just starting their fitness journey 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.
FOLLOW THIS SKILL-BASED WARM-UP
TO IMPROVE YOUR RUNNING!
10 Glute Bridges
10 Hollow Rocks Move:
Side Shuffle Skill:
Single-Leg Pulls In Place
Figure- 4 lean and fall
INTRO RUNNINGINTRO RUNNING
Run :40s Nonstop
*Repeatable Distance During the Run Interval
running capacityRUNNING CAPACITY
5 Min. Run (Tough Pace)
Walk 3 Min. (Get HR Back Down)
x 6 Rounds
*Goal is to Reach the Same Distance Each Time
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
Common Running Mistakes & How To Avoid Them
All runners make mistakes at some point during their training, and most certainly at some point during racing too. In some cases, we repeat the same mistakes over and over again. Mark is here to help you reflect on, and learn from those mistakes – so we don’t repeat them again!