08
Jul
2015
2015
EFCT 070915
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
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.
Stiff-legged Deadlift (3 x 5 @ 60% of 1RM Deadlift)
Deadlift (3 x 5 @ 80%)
Metcon (Time)
For Time
Buy in: *Pick only 1.
– 800m Run
– 800m Row
– 50 Cal Assault Bike
– 100 Double-unders
– 300 Single-unders
Then…
23-13-5
Knees to Elbow
Squat Cleans 115/75#
Then…
Cash out:
400m Run w/ Medicine Ball
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD2 (Time)
3 Rounds for Time
500m Row
15 Bench Press
15 Situps
