07
Aug
2015
2015
EFCT 080815
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, 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