Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 8:30 AM WITH COACH KARLOS ** MEETING ID: 530-455-6544 — SEE EMAIL FOR PASSWORD **

** 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: Jumping Jacks

— Minute 2: Air Squats (3-Second Hold at Bottom)

— Minute 3: Good Mornings

— Minute 4: Mt. Climbers

— Minute 5: Alternating Spider Lunges

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!

8-Minute EMOM (40-seconds ON / 20-seconds OFF):

— Minute 1: Elbow Plank

— Minute 2: Side Plank + Reach (Right)

— Minute 3: Side Plank + Reach (Right)

— Minute 4: Straight Leg Sit-Ups

** REPEAT 1 MORE TIME **

WOD: Metcon (Time)

For Time

Complete the descending ladder for the following 4-movements.

Rep Scheme: 10-9-8-7-6-5-4-3-2-1x

— Weighted Hang Clean and Jerk (1)

— Air Squats

— V-Ups

— Hand Release Pushups

If you do not have weights, substitute the above movement with:

1. Reverse Burpee