Angelino CrossFit – CrossFit
** ZOOM WORKOUT @ 9:30 AM WITH COACH KEVIN ** MEETING ID: 263-171-6269 — SEE EMAIL FOR PASSWORD
** ZOOM STRETCH @ 10:30 AM 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: Good Mornings
— Minute 2: No Push-Up Burpees
— Minute 3: Burpees
— Minute 4: Air Squats (3-Second Hold at Bottom)
— Minute 5: Inch Worm + 1x Push-Up
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!
9-Minute EMOM: 40s On/20s Off Every Minute on the Minute complete as many reps as possible.
— Minute 1: MAX Push Ups ((RECORD IN WODIFY))
— Minute 2: MAX Pike Push Ups
— Minute 3: MAX Tricep Dips
** REPEAT 2 MORE TIMES! **
STR: Push-ups (SEE WARM-UP)
WOD: Metcon (AMRAP – Reps)
12-Minute AMRAP: Find the MAXIMUM number of Reps for all 4-exercises.
— 3-Minutes of Weighted Thrusters (1)
— 3-Minutes of Russian Twist (Use any weight if possible)
— 3-Minutes of Weighted Sumo Deadlift High Pulls (2)
— 3-Minutes of V-Ups
If you do not have weights, subtitude the above movements with the following:
1. Air Squats