18MAY2020 – 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
2 Rounds:
10 Shoulder Circles
4 Inch Worm + Push-Up
7 T-Spine Opener/Side
10 Straight Leg Sit-Ups
15 Jumping Jacks

BODYWEIGHT

BODYWEIGHT

1 min Hop Overs / Stair Hops
1 min Mountain Climbers
1 min Burpees
– Rest 3 minutes
x 4 Rounds

LIMITED

1 min Hop Overs / Stair Hops
1 min DB Power Cleans / MB Cleans
1 min Burpees Over DBs
– Rest 3 minutes
x 4 Rounds

HOME GYM

1 min Box Jumps 24/20
1 min Power Cleans 135/95
1 min Bar Facing Burpees
– Rest 3 minutes
x 4 Rounds

cool down

COOL DOWN

Low Dragon (1min/side)
Puppy Dog (1mn)
Seated Tricep Stretch (:30/side)

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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