2014
EFCT 102914
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
3 ROUNDS OF 10 REPS OF:
Samson Stretch (15 seconds)
Overhead Squat with PVC
Good Mornings
Kipping Swings
Wall Facing Squats
Push-ups
Calf Raises
Bar Hangs
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
*Burpee Penalty for each minute late.*
—————————————————
BOTTOM to BOTTOMS
3 Minutes
Bottom to Bottom Squats begin with each rep at the bottom for a ten-second hold. The turn around at the top is immediate – no pause.
Metcon (No Measure)
Inverted Rings to Chest
10-10-10
*EF Partner Workout 500-50’s (Time)
500 Jumping Jacks
50 Split Jerks 95/65#
50 Overhead Squats 45/33#
50 Kettlebell Swings 35/25#
500 Jumping Jacks
Completed with a Partner.
Switch with Partner on broken rep.
When switching each partner does 2 Barbell Facing Burpees.
