061220

061220

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

30sec Samson Stretch each side

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)

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3011

Rest 45 secs after each leg

Floor Presses x 8 reps @ 2111

Rest 45 secs

Dead Bugs x 20 reps @ 2111

Rest 45 secs

Bulgarian Split Squat

Floor Press

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 mins of:

3 Strict-Handstand Push-Ups

6 Strict Pull-Ups

12 Alt. Cossack Squats with Goblet Hold 35#/25#