21
Jul
2015
2015
EFCT 072215
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
Twisted Glute Stretch
Handstand Hold x 3, for as long as you can.
10 Mins, Rowing fundamentals.
Emphasis on each: The Catch, Drive, Finish & Recovery positions.
2 x 200m.
200m Row (Time)
200m Row
200m Row (Time)
200m Row
Metcon (Time)
3 Rounds for Time
30 Wall Balls 20#
30 Sumo deadlift high-pull 75/55#
30 Box Jumps 20″
30 Push Press 75/55#
30 Cal Row
30 Sit-ups
*30 Min Time Cap
EF MASTERS & FOUNDATIONS WOD
*EF Filthy Twentyfive (Time)
25 Box jumps, 20″
25 Inverted pull-ups
25 Kettlebell swings 20#
25 steps Walking Lunge
25 Hanging Knee Raises
25 Push press, 45#
25 Sit-ups
25 Wall ball shots, 10#
25 Push-ups
25 Single unders