05/26/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 12:00 PM 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.

Warm-Up: 5-Minutes

— Minute 1: Mt. Climbers

— Minute 2: Jumping Jacks

— Minute 3: No Push-Up Burpees

— Minute 4: Inch Worms (No Push-Up)

— Minute 5: Push-Ups

Stretch: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 10-minute EMOM (45-Seconds ON / 15-Seconds OFF):

— Minute 1: Hand Plank Hold

— Minute 2: Downdog Hold

— Minute 3: Hand Release Push-Ups

— Minute 4: Alternating Side to Side Planks

— Minute 5: Hollow Rock Hold

** REPEAT **

WOD: Metcon (AMRAP – Rounds and Reps)

18-Minute AMRAP Ladder: Complete 3 – 6-minute Rounds. Complete 1 round of the following and with the remaining time of the round, complete as many Burpees as you can before the next 6-minutes.

Every

— 100x Walking Lunges

— 50x Weighted Swings (1)

— 100x Russian Twist (Optional: Use a weight)

— 50x Weighted Shoulder to Overhead (2)

** With the remaining time, complete as many Burpees as you can.

If you do not have weights, substitude the above movements with:

1. Knee to Elbow Mt. Climbers

2. Shoulder Taps