05/29/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** 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.

Warm-Up: 5-Minutes

— 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:

A. Sit-Outs