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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:
:30 Extended Arm Plank
4 Worlds Greatest Stretch 
10/Side Lunge + Twist 

wod-w4

BODYWEIGHT

BODYWEIGHT

5 Rounds (Tough Effort):
 400m Sprint 
100ft Bear Crawl/ 50ft HS Walk 
- Rest 3 Minutes

LIMITED

5 Rounds (Tough Effort):
400m Sprint
50m Right Arm DB Farmers Carry
50m Left Arm DB Farmers Carry
- Rest 3 Minutes

HOME GYM

5 Rounds (Tough Effort):
400m Sprint
50m Right Arm DB Farmers Carry
50m Left Arm DB Farmers Carry
- Rest 3 Minutes

cool down

COOL DOWN

800m Walk

Shark bites

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

MOVE

Technique vs. Intensity

By: CrossFit

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