Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 12:00 PM WITH COACH KARLOS ** MEETING ID: 530-455-6544 — 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: Jumping Jacks

— Minute 3: Inch Worm + 2x Push-Up

— Minute 4: Jumping Jacks

— Minute 5: Burpees

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

B. STRENGTH: 12-Minute EMOM (40-seconds ON / 20-seconds OFF):

— Minute 1: Air Squats (3-seconds Down + 1-second Up)

— Minute 2: Hollow Body

— Minute 3: Squats Jumps (3-seconds at Bottom)

— Minute 4: Elbow Planks

— Minute 5: Squat Hold or Wall Sit (Thighs at Parallel)

— Minute 6: Superman Hold

** REPEAT 1-MORE ROUND **

WOD: Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP:

— 30x Knee to Elbow Mt. Climbers (Total)

— 12x Weighted Overhead Lunges (1)

— 30x Navy Sit-Ups (Anchor your feet if you need to do)

— 12x Burpee over Weights (2)

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

1. Alternating or Walking Lunges

2. Jump over a broom stick or a line on the floor. Or Regular Burpees instead.