Angelino CrossFit – CrossFit
** ZOOM WOD & STRETCH @ 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: Slow Air Squats
— Minute 3: Inch Worm + Push-Up
— Minute 4: Alternating Spider Lunges
— Minute 5: Jumping Jacks
Stretch: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.
B. STRENGTH: Complete 5-rounds of the following (40-seconds ON / 20-seconds OFF)
— Minute #1: Knee Tucks
— Minute #2: Bycicles
— Minute #3: Knee to Opposite Elbow Mt. Climbers
— Minute #4: Shoulder Taps
WOD: Metcon (AMRAP – Rounds and Reps)
20-Minute AMRAP: Complete as many rounds and reps as possible. Athletes must complete 4x Burpees every four minutes (Minute 4, 8, 12, 16 & 20.
— 30x Hand Release Push-Ups
— 50x V-Ups
— 30x Weighted Hang to Overhead **(A)
** If you don’t have any weights for the weighted movements… substitute with the following: