04/06/2020

Angelino CrossFit – CrossFit

Warm-up

4-Minute AMRAP

-10x Air Squats

-5x Inchworms + 2x Push Up

-10x MT Climbers (total)

-5x No Push Up Burpee

**Stretch**

-1-Minute: Up/Down Dog

-1-Minute ea: Spider Lunges

HOME WORKOUT

Belly/Booty Workout for the week!

15-Minute EMOM (45s On/15s Off)

-Minute 1: Leg Raises

-Minute 2: Windshield Wipers

-Minute 3:Kneeling Hip Rotations (right)

-Minute 4: Kneeling Hip Rotations (left)

-Minute 5: Hollowbody to Superman Hold

WOD: Metcon (AMRAP – Reps)

For Total Reps: 13-Minute Timed Circuit

Complete 2 Rounds then rest 1-Minute then complete another 2 Rounds.

-30s of Knee to Elbow MT Climbers

-30s of Sit Outs

-30s of Side to Side Hops

-30s Back and Forth Hops

-30s Bear Crawls

-30s Duck Walk Steps

WOD B: Metcon (AMRAP – Reps)

For Total Reps: 13-Minute Timed Circuit

Complete 2 Rounds then rest 1-Minute then complete another 2 Rounds.

-30s of Backpack Push Press

-30s of Sit Outs

-30s of Backpack Swings

-30s of Bear Crawl Steps

-30s of Backpack Hang Power Cleans

-30s of Duck Walk Steps