26 Jan2015 mespiritu 0Workout of the Day NSF EliteFit Cross-Training – NSF – Alamogordo Strength Training View Public Whiteboard NSF Stretch out, 5min. Warm up: 3 rounds – Row 250m, 10x front squat, 10m duck walk, 10x knees to elbow Strength: Front squat 10 rounds, perform 1x pause front squat. work up to a max for the day. Pause for 3 seconds at rock bottom 😉 Work Capacity: 16 min. EMOM. – Odd min = 10x toe to bars + 20 double unders – Even min = 2x front squat + 1x jerk (weight must stay the same so choose wisely) Cool down: Yoga mobility drills.