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)
E2MOM, 18 mins (3 sets):
Station 1 – DB Bench Press x 12 reps @ 20X1
Station 2 – Banded Overhead Triceps Extension x 30 reps
Station 3 – Landmine Row x 6 reps each arm @ 21X0
DB Bench Press
Landmine Row
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 mins of:
5 Strict Pull-Ups
10 Burpees
15 Push Presses 75#/45#
