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)
Every 90sec, for 18 mins (3 sets) of:
Station 1: 40 secs of Side Plank (each side)
Station 2: Push Ups x 6-8 reps @ 21X2
Station 3: 45-60 secs of Superman Hold
Station 4: 60 secs of Bent-Over Trap 3 Raises @ 32X1
Metcon (Time)
4 rounds for time of:
10 Hand Release Push-Ups
10 “Bearhug” Backpack Squats
10 Sumo Deadlift High Pulls
Time Cap 12 min