EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
5/5 Worlds Greatest Stretch
30sec 1 Arm OH Hold (each arm)
15 PVC OH Squats w/ pass through
15 Push-ups w/ Alt Shoulder Taps
Metcon (No Measure)
Every 90 secs, for 18 mins (4 sets):
Station 1 – Floor Press x 6 reps @ 21X1
Station 2 – Bent-Over Row x 6-8 reps @ 2111
Station 3 – 60sec Suitcase Hold (Something heavy – Alt. arms each set)
Single Arm Bent Over Row
Metcon (AMRAP – Rounds)
“Death by Burpees”
Based on your ability, begin anywhere from 5-10 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.
If you would like to make this more challenging, add an object to jump on to or over after each burpee – such as a barbell, parallette, etc….
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Minute 4: 8 Burpees
Etc…until you cannot complete all of the reps within the 60-sec window.
Your score will be the minute that you were last able to complete all the burpees.