EliteFit Cross-Training – NSF – Alamogordo Strength Training
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Warm-up
ROM Drills, 3 rounds – row 500m, 10 pause push ups, 10 sit ups, 5 burpee, 1 strict pull up with 10 sec. hold at rock bottom and 10 sec. hold at the top.
Work Capacity
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Stamina
30 crunches
20 bicycle crunches
30 toe touches
20 reverse crunches
15 L side plank V-ups
30 crunches
15 R side plank V-ups
40 russian twists
30 bicycle crunches
15 L oblique V-ups
20 reverse crunches
15 R oblique V-ups
10 leg lifts
