Angelino CrossFit – CrossFit

NOTE

HOME WORKOUT — SEE BELOW

Warm-up

A. 4-Minute AMRAP:

— 20x Jumping Jacks

— 10x Air Squats

— 5x Inchwarms (walk your hands out in front of you and do 1 push up and then walk your hands back into a standing position)

B. Stretch:

— 1-Minute: Up/Down Dog

— 1-Minute each Side (Spider Lunges)

CROSSFIT

12-Minute EMOM (3-Rounds — 40-seconds On/20-seconds Off)

— Minute 1: Flutter Kicks

— Minute 2: Push-Ups

— Minute 3: Flutter Straddle

— Minute 4: Superman Hold

WOD: Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP:

— 30x Knee To Elbow Mountain Climbers

— 15x Tuck Jumps

— 30x Jumping Jacks

— 15x Hindu Push Ups

CROSSFIT

PRIVATE SESSION WOD — SEE BELOW

A. Superset the following two lifts. Use the same Barbell for both exercises if possible and try to use the same weight for both. Adjust the weight throughout if needed.

Floor Press+Barbell Rows

— Option 1: 5x(5+5) @ Heavy Weight

— Option 2: 4x (10+10) @ Moderate Weight

B. Go for 3-5-Rounds

— 5-8x Dips (hardest variation)

— 5-8x Chin Ups (hardest variation)

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

1-Round:

— 300m Sandbell Run

— 21x Front Squats (Rx)

— 21x Toes to Bar (RX+Skill)

— 300m Sandbell Run

— 15x Front Squats

— 15x Toes to Bar

— 300m Sandbell Run

— 9x Front Squats

— 9x Toes to Bar

— 300m Sandbell Run

Barbell: RX 95/65, +115/75, ++135/85

Sandbell: RX 25/20, +30/25

STR A: Floor Press (see above)

STR A: Bent Over Row (see above)