06/12/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** STRENGTH + WOD @ 12:00 NOON – LIVE WORKOUT WITH COACH KARLOS ** ZOOM MEETING ID: 530-455-6544 — SEE EMAIL FOR PASSWORD **

** STRENGTH + 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)

Rep Scheme: 2-4-6-8-10-12..

— Inch Worms + 1x Push-Ups

— Air Squats (2-Second Pause @ Bottom)

— Updog/Downdog Combo

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

B. STRENGTH: 10-Minute Cap

— 100x Alternating Lunges

— 50x Sit-Ups

C. WOD: See Below

WOD: Metcon (Time)

5 Rounds:

— 10x Weighted Deadlifts (1)

— 12x Weighted Cleans (2)

— 14x Weighted Shoulder to Overhead (3)

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

1. Alternating Single Leg Romanian Deadlifts (Total)

2. Squat Jumps

3. Hand Release Push-Ups