Angelino CrossFit – CrossFit
** 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)
— 15x Jumping Jacks
— 5x No Push-Up Burpees
— 10x Lunges (Total)
— 5x Updog/Downdogs
— 15x High Knees (Total)
STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.
B. STRENGTH: 12-minute EMOM (45-Seconds ON / 15-Seconds OFF):
— Minute 1: Hollow Body Hold
— Minute 2: Superman Hold
— Minute 3: Left Side Plank (Hand or Elbow)
— Minute 4: Right Side Plank (Hand or Elbow)
WOD: Metcon (AMRAP – Rounds and Reps)
15-Minute AMRAP Ladder:
Rep Scheme: 1-2-3-4-5-6-7-8-9-10-11-12.. increase by one rep at a time.
— Weighted Sumo Deadlifts (1)
— Hand Release Push-Ups
— Air Squats
If you do not have any weights, substitute the above weighted movements with: