Angelino CrossFit – CrossFit
** CROSSFIT @ 12:00 NOON – LIVE WORKOUT WITH COACH KARLOS ** CANCELLED **
** WOD + MOBILITY @ 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: 2-4-6-2-4-6-2-4-6..
— No Push-Up Burpees
— Alternating Single Leg Romanian Deadlifts (Each Side)
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: Weighted Presses From Lunge Position (Right)
— Minute#2: Weighted Sit-Ups
— Minute#3: Weighted Presses From Lunge Position (Left)
— Minute#4: Squat Hold
C. WOD: SEE BELOW
WOD: Metcon (Time)
10-Rounds: Complete the following three descending ladders going in order. **See below for example of a round.
— Weighted Swings: 30-27-24-21-18-15-12-9-6-3x
— Weighted Squats: 20-18-16-14-12-10-8-6-4-2x
— Pike Push-Ups: 10-9-8-7-6-5-4-3-2-1x
**Example of Round #4:
— 21x Weighted Swings
— 14x Weighted Squats
— 7x Pike Push-Ups