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.
Squat Clean (5 x 5 @ 80%)
Clean and Jerk (3+1 x 5 @ 70% of Clean)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD2 (Time)
3 Rounds for Time
500m Row
15 Bench Press
15 Situps
