Angelino CrossFit – CrossFit
** ZOOM WORKOUT @ 5:30 PM WITH COACH KEVIN ** MEETING ID: 263-171-6269 — 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.
— Minute 1: Jumping Jacks
— Minute 2: Hand Plank
— Minute 3: Burpees
— Minute 4: Hand Plank
— Minute 5: Jumping Squats
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!
10-Minute EMOM (Every Minute on the Minute):
— 30-seconds of Push-Ups (Keep Track!!)
— 30-second Elbow and/or Hand Plank Hold
STR: Push-ups (10-minute EMOM)
WOD: Metcon (AMRAP – Rounds and Reps)
— 12x Weighted Deadlifts (1)
— 6x Burpee Over Weights (2)
— 12x Weighted Squats (3)
— 6x Squat Jumps
** If you do not have weight, substitute the above two movements (1-3) with the following.
1. Good Mornings
2. Burpees in place
3. Alternating Lunges