05/27/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** 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.

Warm-Up: 5-Minutes

— Minute 1: Air Squats (Move slow)

— Minute 2: High Knees

— Minute 3: Mt. Climbers

— Minute 4: Butt Kicks

— Minute 5: Inch Worm + Updog/Downdog

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

B. STRENGTH (19-minutes including break): Complete the following four Tabatas, taking a 1-minute break in between each Tabata. Timing on a Tabata round goes 20-Seconds ON and 10-Seconds OFF for the entire four minutes.

— Tabata #1: Jumping Lunges

— Tabata #2: Plank to Push-Up

— Tabata #3: Alternating Romanian Deadlifts

— Tabata #4: Wall Sits

WOD: Metcon (AMRAP – Reps)

20-Minute AMRAP: Complete as many reps as you can for all 4 exercises. For every minute, work for 40-seconds and rest for 20- seconds.

5-Rounds:

— Minute #1: Plank (Hand or Elbow)

— Minute #2: Weighted Sumo Deadlifts (A)

— Minute #3: Weighted Push Presses (B)

— Minute #4: Burpees

If you do not have weights for the weighted movements… substitute with:

A. Air Squat

B. Push-Ups