EFCT 071315

EFCT 071315

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.

Bear Complex (5 x 5)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (Time)

50 Thrusters 45#

400m Run/Row

40 Kettlebell Swings 35/25#

400m Run/Row

30 Thrusters 45#

400m Run/Row

20 Kettlebell Swings 35/25#

400m Run/Row

10 Thrusters 45#

EF MASTERS & FOUNDATIONS WOD

Metcon (Time)

3 Rounds for Time

20 Cal Assault Bike

10 Ring Push-ups

20 Cal Row

10 Ring Inverted Rows