05/15/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 12:00 PM WITH COACH KEVIN ** MEETING ID: 263-171-6269 — SEE EMAIL FOR PASSWORD

** ZOOM WORKOUT @ 5:30 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: Hand Plank

— Minute 2: Inch Worm + 1x Push-Up

— Minute 3: Burpees

— Minute 4: Alternating Lunges

— Minute 5: Air Squats (3-Second Hold at Bottom)

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!

12-Minute EMOM: Every Minute on the Minute complete as many reps as possible.

— Minute 1: MAX Push-Ups ((RECORD IN WODIFY))

— Minute 2: MAX Superman Hold

— Minute 3: MAX Plank to Push-Ups Position

** REPEAT 3 MORE TIMES! **

STR: Push-ups (SEE WARM-UP)

WOD: Metcon (AMRAP – Reps)

16-Minute AMRAP: 4×4-Minute Rounds. Complete the following exercises as possible and then accumulate as many “Sit-Ups into a Stand Position” as possible with remaining time.

— 20x Air Squats

— 20x Ground to Overhead

— 20x Sit Outs

— MAX Sit Ups to a Standing Position