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
The Paul
Handstand Hold x 3, for as long as you can.
10 Mins, Rowing fundamentals. 2 x 200m.
200m Row (Time)
200m Row
200m Row (Time)
200m Row
Deadlift (3 x 5 @ 80%)
1 RM: Deadlift (1-1-1)
Metcon (AMRAP – Rounds)
12 Min EMOM
3 Push Press 135/85#
6 Toes to Bar
9 Kettlebell Swings 53/35#
*Only completed rounds count.
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD3 (Time)
30 Push Press
30 Bench Press
30 Situps
30 Wall Balls
