EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
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EliteFit Warm-up (No Measure)
3 ROUNDS OF 10-15 REPS OF:
Samson Stretch (15 seconds)
Overhead Squat with PVC
Good Mornings
Kipping Swings
Wall Facing Squats
Sit-ups
Push-ups
Calf Raises
Prone Back Extensions (15 seconds)
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
COACHES CHOICE
***Burpee Penalty for each minute late.***
Bench Press (15-12-10-10-10)
*EF 7-11’s (Time)
3 Rounds for Time
7 Pullups
11 Box Jumps 24/20″
7 Overhead Squats 65/45#
11 Box Jumps 24/20″
7 Medicine Ball Cleans 20/14#
11 Box Jumps 24/20″
