EFCT 081915

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