EFCT 082415

EFCT 082415

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:

25 Kneeling Barbell Curls

25 Kneeling Strict Press

25 Barbell Roll-outs

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

9 Kettlebell Swings 35/25#

9 Burpees

Metcon (AMRAP – Rounds and Reps)

Teams of 2: 25 Min AMRAP

400m Run (together)

30 Squat Cleans – one athlete works at a time

*Every 30 reps the weights increase: 95/65, 115/75, 135/85, 155/95, then max reps at 175/105

EF MASTERS & FOUNDATIONS WOD

*EF FOUNDATIONS – WOD4 (Time)

1000m Row

25 Kettlebell Swings

1000m Row