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
EF Strength
Metcon (AMRAP – Reps)
AMRAP 3 Mins
Max Rep Wall Balls 20/10#
Snatch (11-7-3-3-3-1)
Metcon (Time)
30 Pushups
30 Deadlifts 155/95#
30 Cal Row
30 Deadlifts 155/95#
30 Pushups
NSF
