05/28/2020

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: Air Squats (3-seconds at the bottom)

— Minute 2: Jumping Jacks

— Minute 3: Alternating Spider Lunges

— Minute 4: Jumping Jacks

— Minute 5: Inch Worm + Updog/Downdog

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

B. STRENGTH (20-minutes including breaks): Complete as many reps as you can for each exercise/minute

— Minute #1: MAX Push-Ups

— Minute #2: Elbow Plank Hold

— Minute #3: MAX Knees-to-Chest Mt. Climbers

— Minute #4: Superman Hold

— Minute #5: REST

WOD: Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP:

— 10x No Push-Up Burpee

— 20x Weighted Thrusters **(A)

— 30x Butterfly Sit-Ups (Optional: Use a weight)

** If you don’t have any weights for the weighted movements… substitute with the following:

A. Jump Squats