EFCT 073115

EFCT 073115

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, 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