05/12/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 8:30 AM WITH COACH KEVIN ** MEETING ID: 263-171-6269 — SEE EMAIL FOR PASSWORD

** ZOOM WORKOUT @ 6:30 PM WITH COACH JONATHAN ** MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

Warm-Up: 5-Minutes

— Minute 1: Burpees

— Minute 1: Air Squats

— Minute 1: Jumping Jacks

— Minute 1: Air Squats

— Minute 1: Burpees

Stretch: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: Keep track of the number of push-ups and the kind of push-ups. Your goal is to improve the push-up by perfecting the form, increasing strength and endurance. Record score in WODIFY!

— 8-Minute Push-Up Tabata (20-seconds ON / 10-seconds OFF)

STR: Push-ups (8-minute Tabata)

WOD: Metcon (AMRAP – Rounds and Reps)

16-Minute AMRAP

–20x Weighted Overhead Lunges (1)

–10x Burpees

–20x Weighted Hang to Overheads (2)

–10x Sit Outs

** If you do not have weight, substitute the above two movements (1 & 2) with the following.

1. Alternating Lunges

2. Sit-Ups