Andy Petranek: So, today’s workout is called the Angie, it is composed of four elements: Pull-ups, Push-up, Sit-ups and Squat.
Each one you are going to do 100 repetitions. And here is the kicker; you are going to time yourself. So, before you time your first pull-up, start your stop watch and your stop watch ends when you finished your last squat.
(Pull Ups)
Okay, so let’s get started, we are going start in Pull Ups and any grip you want to use.
[Demo]
You can switch grips also in the middle of the 100, at any point you want.
[Demo]
(Push Ups)
Okay, so as soon as you are done your Pull Ups, you are going to go right down to your Push Ups. It is a 100 as fast as you can go, make sure you get full range in motion.
[Demo]
(Sit Ups)
Okay, as soon as you finish your Push Ups, we are going to go right into Sit Ups, again, as fast as you can go. It does not matter your hand position. If you need to anchor your feet, go ahead and grab something anchoring with, if you do not doing without.
[Demo]
(Squats)
So, we are going to finish this workout up to Squats, a 100 of them as fast as you can go. One great way to make sure you are going deep enough in your Squat is to put something underneath your butt, like I have a medicine ball down here. The lower and small the target, the harder the Squats will become.
[Demo]
Okay, so the workout you just completed is called the Angie. A 100 Pull-ups, 100 Push-ups, 100 Sit-ups and 100 Squats.
One of the things that we do on a regular basis is to repeat this workout, in order you see how you are progressing. So, make sure you right down your time and keep a log so that you can see how much you have been improved.
The other thing is go to crossfit.com and check to see how you scored compared to the thousands of other people who have also done the Angie.
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