EFCT 082715

EFCT 082715

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 (No Measure)

8 Min AMRAP

50 Double unders

15 sec L-Hang

*EF EMOM 12 Min Deadlifts/Pullups/KB (AMRAP – Rounds)

12 Min EMOM

3 Deadlifts 135/95#

6 Pullups

9 KB Swings 35/25#

Only Completed Rounds Count. Start at the top of the 3-6-9 regardless of where you are when your minute expires.

EF MASTERS & FOUNDATIONS WOD

*EF FOUNDATIONS – WOD5 (Time)

3 Rounds for Time

30 Air Squats

20 Bench Press

10 Pullups