Angelino CrossFit – CrossFit
** ZOOM WORKOUT @ 8:30 AM WITH COACH KARLOS ** MEETING ID: 530-455-6544 — 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.
— Minute 1: Jumping Jacks
— Minute 2: Air Squats (3-Second Hold at Bottom)
— Minute 3: Good Mornings
— Minute 4: Mt. Climbers
— Minute 5: Alternating Spider Lunges
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 EMOM (40-seconds ON / 20-seconds OFF):
— Minute 1: Elbow Plank
— Minute 2: Side Plank + Reach (Right)
— Minute 3: Side Plank + Reach (Right)
— Minute 4: Straight Leg Sit-Ups
** REPEAT 1 MORE TIME **
WOD: Metcon (Time)
Complete the descending ladder for the following 4-movements.
Rep Scheme: 10-9-8-7-6-5-4-3-2-1x
— Weighted Hang Clean and Jerk (1)
— Air Squats
— Hand Release Pushups
If you do not have weights, substitute the above movement with:
1. Reverse Burpee