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
