06/05/2020

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)

— 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.

— Burpee

— Weighted Sumo Deadlifts (1)

— Hand Release Push-Ups

— Air Squats

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

1. Lunges