06/09/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

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

** WOD @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM 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-Minute AMRAP (As Many Rounds As Possible)

— 3x Inch Worms + 1x Push-Up

— 6x Alternating Lunges

— 9x Air Squats

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

B. STRENGTH: 12-minute EMOM:

— Minute 1: 5x Squat Holds (3-Second Hold at Bottom)

— Minute 2: 20x Jumping Lunges

— Minute 3: 30-Second Wall Sit (Squat Hold)

** REPEAT 3 MORE TIMES **

WOD: Metcon (Time)

For Time (20-Minute Cap)

Rep Scheme: 21-18-15-12-9-6-3x

— Weighted Thrusters (1)

— Burpees

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

1. V-Ups