23APR2020 – MAKOWODs

By: Mako Athletics

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#MAKOWODSGREATAGAIN

Makowods-Home Edition 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

Walk on Toes 20m + Jog 20m
Bear Crawl 20m + Jog 20m
Walking Lunge + Twist 20m + Jog 20m
Duck Walk 20m + Jog 20m
Butt Kickers 20m + Jog 20m
Broad Jump 20m + Jog 20m Wod-W4

BODYWEIGHT

BODYWEIGHT

25-30 Min. Steady Effort
400m Run
20m Bear Crawl
8 Thread the Needle/Side

LIMITED

25-30 Min. Steady Effort
400m Run
20m Bear Crawl
20m Farmers Carry

HOME GYM

25-30 Min. Steady Effort
400m Run
20m Bear Crawl
20m Farmers Carry

cool down

COOL DOWN

200m Walk

Shark bites

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

MOVE

Training In The Off-Season: Building a Strong Foundation

By: Mako Athletics

CrossFit is an excellent tool to build a strong foundation for a skill-specific sport.

After suffering a season-ending shoulder injury, Semi-Professional hockey player Davis chose to spend his summer at @makoathletics working on his mobility and general strength.

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