Angelino CrossFit – CrossFit

Warm-up

4-Minute AMRAP

-10x No Push Up Burpees

-10x Stepping Lunges

-10x MT Climbers

**Stretch

-1-Minute: Up/Down Dog

-1-Minute ea: Spider Lunges

CROSSFIT

12-Minute EMOM (40s On/20s Off)

-Minute 1: Single Leg Hip Bridge Hold (right)

-Minute 2: Single Leg Hip Bridge Hold (left)

-Minute 3: Kickback Holds (right) **On hands and knees. Take one leg and reach back straightening you knee holding for the full 40 seconds and squeezing your glute muscle!

-Minute 4: Kickback Hold (left)

WOD: Metcon (AMRAP – Reps)

17-Minutes Total for MAX REPS

4×4-Minute Rounds with a 1-Minute break at the 8-Minute mark! So 2 rounds in a row and then rest one minute then finish the last 2-Rounds

-Minute 1: Sit Outs!

-Minute 2: Jump Lunges (may modify with basic stepping Lunges)

-Minute 3: V-Ups

-Minute 4: Elbow to Hand Plank (Plank on elbows then transition to a hand plank)

CROSSFIT

Strength/Endurance

If possible use 2 Dumbbells or Kettellbells and if you only have 1 no worries just do the same amount of Reps for each Arm! Complete all of the Reps for 1 exercise first. Take a break in between then move onto the next exercise

50x DB/KB Rows (ea)

50x DB/KB Chest Presses on the Floor

50x DB/KB Lunges

WOD: Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP

40x Knee to Elbow MT Climbers (total)

20x Dumbbell/Kettellbell Thrusters

(if you have 2 DBs/KBs that are the same weight use them. If not use 1 DB/KB and Switch arms as needed and do the same amount of reps)

10x Burpees