040820

040820

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness

EliteFit Warm-up (No Measure)

Quality Stretch/Reps:

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)

10 Lateral Leg Swings (each leg)

10 Lunges (each leg)

10 Sit-ups

10 Push-ups w/ Alt Shoulder Taps

Metcon (No Measure)

E2MOM, for 18min (3 sets) of:

Station 1 – Single-Leg Deadlifts x 8 reps each leg @ 20X1*

Station 2 – 60 secs of Flutter Kicks

Station 3 – Bulgarian Split Squats x 6-8 reps each leg @ 20X1*

*Use a moderate weight for your current ability level.

Single Leg Deadlift

Bulgarian Split Squat

Metcon (AMRAP – Reps)

EMOM, for 15 mins (5 sets) for max reps of:

Minute 1: 30 secs of Squat Jumps

Minute 2: 30 secs of Burpees

Minute 3: 30 secs of Handstand Hold OR Heavy Object Hold Overhead