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makowods-home edition
3 HOME WORKOUTS OPTIONS:
Bodyweight Onlyfor those with no equipment
Limited Equipmentfor 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
7 Plank Toe Taps
4 Side Plank Reaches
10 Jumping Lunges

workout-of-the-day-w2

BODYWEIGHT

BODYWEIGHT

A) Rear Foot Elevated Split Squats 4x10-12/side

B) For Time:
40-30-20-10
Jump Squats
20-15-10-5
Inchworms to Hollow

LIMITED

A) Double DB Squat 5 x 5 Tempo @ 55x1

B) For Time:
40-30-20-10
WallBall / Single DB Thruster
Ball Slams / KB Swing

HOME GYM

A) Front Squats OT2M
5x3 @ 32x1
*same weight across all sets

B) 10 min EMOM:
Odd: 15-20 Thrusters 45/35
Even: 6-10 Pull-Ups or CTB

cool down

COOL DOWN

Seated Cross Shin (1min/side)
Twisted Cross (1min/side)
1/2 Saddle (1min/side)

Shark bites

RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!

MOVE

Ellen: Managing T2 Diabetes With CrossFit

By: CrossFit

Ellen Downey knew what to expect when she was diagnosed with diabetes.

“I knew what diabetes could do,” she says. “I’d lived it. I’d seen it in my family. But I just didn’t have the personal strength. I didn’t have the community or the dedication within myself to control my emotional dependency on food.”

Steadily declining health eventually forced Downey to make a change. When a friend introduced her to CrossFit, Downey quickly changed her life for the better. She recalls her hesitancy before stepping into Reebok CrossFit Cardiff.

“I don’t know if CrossFit’s for me. … I don’t know if I’m ready yet,” she remembers saying.

But she was ready. Through CrossFit, Downey recognized that she used food as an emotional crutch. Today, she’s lost about 150 lb. and found a new outlet for her emotions.

“Now, if I’m fed up, I’ll go and throw a barbell around.”

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