Angelino CrossFit – CrossFit
** CROSSFIT @ 12:00 NOON – LIVE WORKOUT WITH COACH KARLOS ** ZOOM MEETING ID: 530-455-6544 — SEE EMAIL FOR PASSWORD **
** WOD + MOBILITY @ 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)
Rep Scheme: 5-10-15-20..
— No Push-Up Burpees
— Single Leg Romanian Deadlifts
— Squat Jumps
STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.
B. STRENGTH: Complete 3-Rounds as fast as you can. (12-minute Cap)
— 15x Butterfly Sit-Ups
— 12x Russian Twist (Total)
— 9x Straight Leg Sit-Ups
— 6x V-Ups
WOD: Metcon (AMRAP – Rounds and Reps)
20-Minute AMRAP: Complete 5-Rounds of the following, Each round being a 3-Minute AMRAP with a 1-minute REST in between.
— 3x Burpees
— 6x Push-Ups
— 9x Air Squats (1)