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
Front Squat (3 x 8 @ 80%)
Overhead Squat (3 x 5 @ 80%)
Metcon (AMRAP – Reps)
12 Min EMOM
30 Mountain Climbers
Hang Cleans 135/75#
*Score is Total amount of Hang Cleans.
EF MASTERS & FOUNDATIONS WOD
Metcon (Time)
21-15-9
Cal Assault Bike
Dragon Push-ups
