23
Aug
2015
2015
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