070920

070920

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 (Calories)

EMOM, for 30 mins (6 sets):

Station 1 – 16 Alt. Reverse Lunges with Farmer’s Carry

Station 2 – 20 Single-Arm DB Presses (10 Left + 10 Right)

(non-working arm holds DB in front-racked position)

Station 3 – 16 Box Jump-Overs (24/20 – jump up, step down)

Station 4 – Max Calorie Assault Bike

Station 5 – Rest

Score is total assault bike calories across the 6 sets. A good goal would be 20/15 calories each set!!