18
Aug
2015
2015
EFCT 081915
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, Box Jumps, Max Height
*EF 100 KB Swings W/ Burpees (Time)
100 KB Swings 35/25#
3 Burpees @ the top of each minute.
*EF AMRAP 7 Mins 30/20/10 (AMRAP – Rounds)
AMRAP 7 Mins – Rounds
30 Single Unders
20 Bent Over Rows 65/33#
10 Pushups
*EF 21-15-9 Deadlifts/Pullups (Time)
21-15-9 for Time
Deadlifts 185/135#
Pullups
EF MASTERS & FOUNDATIONS WOD
1000m Row (Time)
Max Effort 1000m Row
Metcon (Time)
3 Rounds
30 Single Unders
20 Bent Over Rows 45#
10 Pushups