EFCT 072215

EFCT 072215

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

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