Angelino CrossFit – CrossFit

Warm-up

4-Minute AMRAP

-10x Air Squats

-5x Inchworms + 1x Push Up

-10x MT Climbers (total)

**Stretch

-1-Minute: Up/Down Dog

-1-Minute ea: Spider Lunges

WOD: Metcon (AMRAP – Rounds and Reps)

17-Minutes total

**3-5x Minute Rounds with 1-Minute Rest in between

5-Minute AMRAP

**Count Total Rounds and Reps for all AMRAPs and combine scores at the end

5x Hindu Push Ups

10x Jump Squats

1-Minute Rest

5-Minite AMRAP

5x Push Ups with Arm Raise In Front

10x BackStep Lunges

1-Minute Rest

5-Minute AMRAP

5x Reverse Burpees

10x Step Ups

WOD: Metcon (AMRAP – Rounds and Reps)

13-Minute AMRAP

Use a heavy back pack!

If you do not have have anything to fill your backpack up with talk to Coach Karlos about renting Sandbells!

20x BackPack Ground to Overheads (with whatever method you like take the bag from the ground and up over your head starting back to the ground every rep)

40x Bear Crawl Steps

60x Knee to Chest MT Climbers

CROSSFIT

Belly/Booty Workout for the week!

12-Minute EMOM (45s On/15s Off)

-Minute 1: Side Plank and Twist (right)

-Minute 2: Side Plank and Twist (left)

-Minute 3: Kneeling Kickback Pulses (right)

-Minute 4: Kneeling Kickback Pulses (left)

-Minute 5: Hollowbody Rocks