26
Aug
2015
2015
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