06/01/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** CROSSFIT @ 12:00 NOON – LIVE WORKOUT WITH COACH KARLOS ** ZOOM MEETING ID: 530-455-6544 — SEE EMAIL FOR PASSWORD **

** CROSSFIT @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM 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-Minute AMRAP (As Many Rounds As Possible)

— 5x No Push-Up Burpees

— 10x Good Mornings

— 15x Ait Squats

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

B. STRENGTH: 20-minute EMOM (4-Rounds: 50-Seconds ON / 10-Seconds OFF):

— Minute 1: Superman Hold

— Minute 2: Plank Hold (Hands, Elbows or Extended)

— Minute 3: Hollow Body Rocks

— Minute 4: Bicycles

— Minute 5: REST

** REPEAT 3 MORE TIMES **

WOD A: Metcon (AMRAP – Rounds and Reps)

8-Minute AMRAP LADDER:

— 10x Push-Ups

— 10x Navy Sit-Ups

*Increase each by 5-REPS. 10, 15, 20, 25..
*** 2-MINUTE REST IN BETWEEN WOD A AND B

WOD B: Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP:

— 5x Weighted Thrusters (1)

— 10x Floor Touch Jump Squats

— 15x V-Ups

If you do not have weights, substitude the above weighted movements with:

1. Burpees