06/11/2020

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)

— 5x Inch Worms (No Push-Up)

— 5x Air Squats (3-Second Hold at Bottom)

— 5x Push-Ups

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

B. STRENGTH: 12-minute Tabata (30-second ON / 10-seconds OFF)

— Minute 1: Squat Jumps (3-Second Hold at Bottom)

— Minute 2: Weighted Strict Shoulder Press (1)

— Minute 3: Plank Hold (Hands or Elbows)

** REPEAT 3 MORE TIMES **

C. WOD: SEE BELOW

WOD: Metcon (No Measure)

PART A: Complete the following as fast as you can.

Rep Scheme: 21-15-9x

— Weighted American Swings (1)

— Burpees

*** AT THE 9-MINUTE MARK ***

PART B: 10 Minute AMRAP

— 20x Weighted American Swings (1)

— 10x Burpees

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

1. Squat Jumps