Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 5:30 PM 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: No Push-Up Burpees

— Minute 2: Alternating Lunges

— Minute 3: Inch Worm + 1x Push-Up

— Minute 4: Air Squats (3-Second Hold at Bottom)

— Minute 5: Mt. Climbers

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

B. STRENGTH: Keep track of the number of push-ups and the kind of push-ups. Your goal is to improve the push-up by perfecting the form, increasing strength and endurance. Record score in WODIFY!

5-minute AMRAP:

— Minute 1: MAX Push-Ups

— Minute 2: REST

— Minute 3: MAX Push-Ups

— Minute 4: REST

— Minute 5: MAX Push-Ups

((RECORD TOTAL # OF REPS IN WODIFY))

** REPEAT WITH AIR SQUATS **

STR: Push-ups

STR: Air Squat

WOD: Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP:

— 15x Burpees

— 30x Weighted Lunges (1)

— 45x Sit-Ups

If you do not have weights, subtitude the above moverme y with:

1. Alternating or Walking Lunges