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#MAKOWODSGREATAGAIN

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
2 Rounds:
10 Cat/Cows
7 Scorpions
4 Worlds Greatest Stretch
20 Jumping Jacks

wod-w4

BODYWEIGHT

BODYWEIGHT

A1) SL RDL 4x12-15
- Rest 1 Minute
A2) Push-Ups/Pike Push Ups/HSPUs 4x10-12
- Rest 1 Minute

B) 12 Min. AMRAP:
15 Jumping Jacks
2-4-6-8-10...
Lunges in Place
Burpees

LIMITED

A1) SL DB RDL 4x 12-15
- Rest 1 Minute
A2) SA DB Strict Press 4x10-12
- Rest 1 Minute

B) 12 Min. AMRAP:
15 DU's
2-4-6-8-10...
Alt. SA DB Clean Thrusters
Lateral Burpees Over DB

HOME GYM

A1) SL BB RDL 4x 12-15 or Regular RDL
- Rest 1 Minute
A2) Strict Press 4x10-12 @ 50-60%
- Rest 1 Minute

B) 12 Min. AMRAP:
15 DU's
2-4-6-8-10...
Alt. SA DB Clean Thrusters
Lateral Burpees Over DB

cool down

COOL DOWN

Standing Quad Stretch (:30/side)
Seated Tri Stretch (:30/side)
Childs Pose (1-2min)

Shark bites

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

EAT

Lettuce Burger With Feta Cheese & Pesto

By: CrossFit

Ingredients:
3 oz. ground beef
2 tbsp. red onion
1 tsp. basil pesto
½ tsp. garlic
2 slices tomato
¼ tsp. ground cumin
1 tbsp. feta cheese
½ tbsp. butter
1 tbsp. sour cream
1 large lettuce leaf

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