Angelino CrossFit – CrossFit
** 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: Mt. Climbers
— Minute 2: Alternating Lunges
— Minute 3: Inch Worm (No Push-Up)
— Minute 4: Alternating Spider Lunges
— Minute 5: No Push-Up Burpees
Stretch: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.
B. STRENGTH: 9-minute Tabata (20-Seconds ON / 10-Seconds OFF):
— Minute 1: Bottom of Push-Up Hold
— Minute 2: Half of Push-Up Hold
— Minute 3: Hand Plank
WOD: Metcon (AMRAP – Rounds and Reps)
15-Minute AMRAP Ladder:
Rep Scheme: 5-10-15-20-25.. increase by 5x.
— Weighted Squats (1)
— Knee Tucks
If you do not have weights, substitude the above movements with:
1. Jumping Squats or Air Squats