30
Jul
2015
2015
EFCT 073115
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, Squat Mechanics.
Paused Back Squat (5 x 8 @ 80%)
Metcon (Time)
With a Partner: 1 works, 1 Rests, Break-up anyhow.
400m Run w/ Medicine Ball 10#
50 Deadlifts 185/135#
100 Double-unders (400 Singles)
150 Kettlebell Swings 35/25#
***Losing Team(s) = 75 Burpees per team.***
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