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, Snatch Balance, Snatch High-Pull, Snatch Width Push Press and/or Sots Press. Empty Bar.
Front Squat (5 x 3 @ 85%)
Metcon (Time)
400m Run
30 Wall Balls 20/14#
100 Squats
30 Burpees
100 Squats
30 Deadlifts 135/95#
100 Squats
30 Push Press 135/95#
400m Row
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD5 (Time)
3 Rounds for Time
30 Air Squats
20 Bench Press
10 Pullups
