Angelino CrossFit – CrossFit
** 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.
— 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!
— 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: Air Squat
WOD: Metcon (AMRAP – Rounds and Reps)
— 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