29APR2020 – MAKOWODs

By: Mako Athletics

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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

200m Run
2 Rounds:
10 Cat/Cows
7 Scorpions
4 Worlds Greatest Stretch
20 Jumping Jacks Wod-W4

BODYWEIGHT

BODYWEIGHT

A1) SL RDL 4×12-15
– Rest 1 Minute
A2) Push-Ups/Pike Push Ups/HSPUs 4×10-12
– 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 4×10-12
– 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 4×10-12 @ 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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