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, Pull-up Progressions. If you are into a full pull-up already, work on Max Rep Pull-ups.
3-Position Clean + Jerk (3 x 3+1 @ 60%, 70%, 75% & 85%)
3-Position Clean (ground, below knee, above knee) + Jerk
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
EF MASTERS & FOUNDATIONS WOD
5k Row (Time)
Max Effort 5k Row
