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. Dip-Drive Shrug
2. Dip-Drive Elbows High and Outside
3. Dip-Drive Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
7×5: Paused Back Squat (5-5-5-5-5-5-5)
5×5: Overhead Squat (5-5-5-5-5)
Metcon (AMRAP – Rounds)
10 Min EMOM
3 Pullups
6 Burpees
9 Kettlebell Swings
Only Completed Rounds Count. Start at the top regardless of where you are when your minute expires.
