EFCT 052915

EFCT 052915

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 Kettlebell Snatch & Kettlebell Clean

5×5: Front Squat (Based on 1RM Clean) + 3 Jerks (5+3-5+3-5+3-5+3-5+3)

1X5+3@60%, 1X5+3@70%, 1X5+3@75%, 1X5+3@80%, 1X5+3@75%

Metcon (Time)

For Time

50 Double unders

60 Second Plank Hold

40 Push Press 115/65#

60 Second Plank Hold

30 Box Jumps 24/20″

60 Second Plank Hold

20 Burpees

60 Second Plank Hold

10 Toes to Bar

60 Second Plank Hold

*10 Burpee Penalty for each break on Plank Holds.

EF MASTERS & FOUNDATIONS WOD

*EF FOUNDATIONS – WOD2 (Time)

3 Rounds for Time

500m Row

15 Bench Press

15 Situps