06/06/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 8:30 AM WITH COACH JONATHAN ** 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-Minutes

— Minute 1: High Knees

— Minute 2: Alternating Spider Lunges

— Minute 3: Good Mornings

— Minute 4: Hand Plank Shoulder Taps

— Minute 5: Butt Kicks

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

B. WOD: SEE BELOW

WOD: Metcon (Time)

The Seven: Home Version (20 Minute Cap)

7-Rounds for Time

— 7x Hand Release Pushups

— 7x Weighted Thrusters (1)

— 7x V-Ups

— 7x Deadlifts (2)

— 7x Weighted Swings (3)

— 7x Burpees

— 7x Weighted Bent Over Row (4)

IF YOU DON’T HAVE ANY WEIGHTS for the weighted movements, substitute the movements with the following:

1. Jump Squats

2. Good Mornings

3. Jumping Lunges

4. Plank to Push-Ups