EFCT 080815

EFCT 080815

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, Empty Bar, 10 Snatch, 10 Clean & Jerks, 10 Thrusters & 10 Push Press.

Metcon (AMRAP – Rounds)

15 Min AMRAP – Rounds

5 Deadlifts 205/135#

10 Kettlebell Swings 53/35#

15 Push-ups

Continuous Pull-ups (AMRAP – Rounds and Reps)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.

EF MASTERS & FOUNDATIONS WOD

Metcon (Time)

3 Rounds for Time

12 Bent Over Row

24 Sit-ups

12 Cal Row