06/08/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** CANCELLED FOR THE DAY ** CROSSFIT @ 12:00 NOON – LIVE WORKOUT WITH COACH KARLOS ** CANCELLED FOR THE DAY **

** CROSSFIT @ 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)

— 10x Air Squats

— 3x Burpees

— 3x Inch Worm + Push-Up

— 10x Good Mornings

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

B. STRENGTH: 18-Minutes (3-Rounds + Including Rests) — Record in Wodify the TOTAL number of reps for all three rounds.

— Minute 1: MAX Alternating Lunges

— Minute 2: REST

— Minute 3: MAX Push-Ups

— Minute 4: REST

— Minute 5: MAX Butterfly Sit-Ups

— Minute 6: REST

** REPEAT 2 MORE TIMES **

WOD: Metcon (Time)

For Time (18- Minute CAP)

Rep Scheme: 25-50-25x

— Russian Twists (Each Side)

— Tricep (Bench/Chair) Dips

— Jumping Jacks

— Air Squats

STR: Alternating Lunges (SEE ABOVE)

No weight

STR: Push-ups (SEE ABOVE)

STR: Sit-ups (SEE ABOVE)