2020
050820
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)
FOCUS ON QUALITY REPS-
Four sets of:
30 secs of Floor Press (moderate weight)
Rest 30 secs
immediately followed by….
Four sets of:
30 secs of Bent Over Rows
Rest 30 secs
immediately followed by….
Four sets of:
30 secs of Hollow Hold
(add some weight to hands overhead if this is too easy)
Rest 30 secs
Metcon (Time)
Three rounds for time of:
400m Run
Immediately followed by…
Three rounds of…
7 DB Front Squats
7 Burpees
After every run you’ll complete three rounds of squats and burpees; completing a total of 1200 meters of running and 9 total rounds of squats and burpees.
Time Cap = 20 Mins
