EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
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EliteFit Warm-up (No Measure)
3 ROUNDS OF 10-15 REPS OF:
PVC Overhead Squats
Good Mornings
Kipping Swings
Wall Facing Squats
Sit-ups
Push-ups
PVC Thrusters
10 Mins of Hand Stand Push-up/Progressions.
Advanced: Free Standing HSPU.
1RM: Clean and Jerk (20-10-20)
50%, 75%, 60% of 1RM
Metcon (Time)
60 Back Squats 45/33#
10 Cal Row
40 Back Squats 65/53#
15 Cal Row
20 Back Squats 95/73#
20 Cal Row
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD1 (Time)
21-15-9
Kettlebell Swings
Box Jumps
Deadlifts
