06/03/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

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

** 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)