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
Squat Clean Thruster (5 x 3)
Thruster (work to a heavy single)
*EF 21-15-9 Deadlifts/Pullups (Time)
21-15-9 for Time
Deadlifts 185/135#
Pullups
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD1 (Time)
21-15-9
Kettlebell Swings
Deadlifts
