EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
3 ROUNDS OF 10-15 REPS OF:
PVC Overhead Squats
Wall Facing Squats
10 Mins of Double-unders
Snatch to OHS (Complete 1 Snatch +3 OHS x 8 Sets)
1 Snatch +3 OHS
Continuous Pull-ups (AMRAP – Rounds and Reps)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
Metcon (AMRAP – Rounds)
8 MIN EMOM
EVEN MINUTE: 15 Kettlebell Swings 53/25#
ODD MINUTE: 25 Goblet Squats 53/25#
Only completed rounds count. Start at the top regardless of where you are when the minute expires.
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD1 (Time)