05/30/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 8:30 AM 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: High Knees

— Minute 2: Alternating Spider Lunges

— Minute 3: Good Mornings

— Minute 4: Hand Plank Shoulder Taps

— Minute 5: Butt Kicks

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

B. STRENGTH: 20-Minute EMOM (40-Seconds ON / 20-Seconds OFF):

— Minute 1: Alternating Lunges

— Minute 2: Air Squats (3-seconds at Bottom)

— Minute 3: Alternating Side Lunges

— Minute 4: Alternating Romanian Deadlift

— Minute 5: Elbow Plank

** REPEAT 4-MORE TIMES **

WOD: Metcon (AMRAP – Reps)

20-Minute AMRAP: Complete as many reps as you can for all four exercises below. Every minute on the minute complete 4x Push-Ups before continuing on with the AMRAP.

— 3-Minutes of Jumping Jacks or Jump Rope

— 5-Minutes of Weighted Squats (A)

— 4-Minutes of Weighted Sit-Ups + Shoulder Press (B)

— 5-Minutes of Weighted Deadlifts (C)

— 3-Minutes of Jumping Jacks or Jump Rope

IF YOU DON’T HAVE ANY WEIGHTS for the weighted movements, substitute the movements with the following:

A. Air Squats

B. Sit-Up to Standing Position

C. Good Mornings