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.***
*EF 5 Min AMRAP Deadlifts/Pullups/Row (AMRAP – Reps)
5 Min AMRAP – Reps
25 Deadlifts 135/63#
25 Pullups
25 Cal Row
*EF 100 KB Swings W/ Burpees (Time)
100 KB Swings 35/25#
Top of the Minute(s) 3 Burpees.
