Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 8:30 AM WITH COACH KARLOS

** ALSO ** ZOOM STRETCH @ 9:30 AM WITH COACH KARLOS

** MEETING ID: 530-455-6544 — SEE EMAILS 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: Mt. Climbers

— Minute 3: Inch Worm + 2x Push-Up

— Minute 4: Hand Planks

— Minute 5: Alternating Side Planks (Hold each side for 2-seconds)

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

B. STRENGTH: 10-Minute EMOM:

— Minute 1: 1x Push-Up + 10x Air Squats

— Minute 2: 2x Push-Up + 9x Air Squats

— Minute 3: 3x Push-Up + 8x Air Squats

— Minute 4: 4x Push-Up + 7x Air Squats

— Minute 5: 5x Push-Up + 6x Air Squats

— Minute 6: 6x Push-Up + 5x Air Squats

— Minute 7: 7x Push-Up + 4x Air Squats

— Minute 8: 8x Push-Up + 3x Air Squats

— Minute 9: 9x Push-Up + 2x Air Squats

— Minute 10: 10x Push-Up + 1x Air Squats

C. WOD: SEE BELOW

WOD: Metcon (2 Rounds for reps)

20-Minute Ladder AMRAP: NO REST between A and B.

A. First 10-minutes:

— Jumping Jacks: 10, 20, 30, 40…increase by 10-REPS

— Weighted Thrusters (1): 1, 2, 3, 4…increase by 1-REPS

B. Last 10-minutes:

— Butterfly Sit-Ups: 10, 20, 30, 40…increase by 10-REPS

— Burpees: 1, 2, 3, 4…increase by 1-REP

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

1. Jumping Lunges **OR**

2. If you do have a weight but can’t press it over your head, then do regular Weighted Squats/Goblet Squats