06/13/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM LIVE WORKOUT @ 12:00 PM ((NOON)) WITH COACH JONATHAN ** 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-Minutes

— Minute 1: High Knees

— Minute 2: Alternating Spider Lunges

— Minute 3: Good Mornings

— Minute 4: Hand Plank Shoulder Taps

— Minute 5: Butt Kicks

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

B. STRENGTH: 12-Minute EMOM (40-Seconds ON/20-Seconds OFF)

— Minute #1: Deadbugs

— Minute #2: Pike Pushups

— Minute #3: Ski Jumps

C. WOD: SEE BELOW

WOD: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

— 100x Shoulder Taps

— 100x Mountain Climbers

— 75x Air Squats

— 75x Squat Jacks

— 50x Weighted Swings (1)

— 50x Straight Legged Sit-Ups

IF YOU DON’T HAVE ANY WEIGHTS for the weighted movements, substitute the movements with the following:

1. Jumping Lunges