05/13/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** 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.

Warm-Up: 5-Minutes

— 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)

15-Minute AMRAP:

— 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