06/15/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** 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)

— Alternating

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