050420

050420

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