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: Mt. Climbers

— Minute 2: Alternating Lunges

— Minute 3: Inch Worm (No Push-Up)

— Minute 4: Alternating Spider Lunges

— Minute 5: No Push-Up Burpees

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

B. STRENGTH: 9-minute Tabata (20-Seconds ON / 10-Seconds OFF):

— Minute 1: Bottom of Push-Up Hold

— Minute 2: Half of Push-Up Hold

— Minute 3: Hand Plank

WOD: Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP Ladder:

Rep Scheme: 5-10-15-20-25.. increase by 5x.

— Weighted Squats (1)

— Push-Ups

— Knee Tucks

If you do not have weights, substitude the above movements with:

1. Jumping Squats or Air Squats