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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, for 16 mins (2 sets of each):

Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Station 2 – Nose-to-Wall Handstand Hold x 60 secs

Station 3 – DB Death March x 20 steps @ 2011

Station 4 – L-Sit Taps x 40 reps (10 each leg x 2 sets)

Bent Over Row

Death March

w/ DB or KB

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 mins of:

20 Alt. Cossack Squats

10 Alt. DB Snatches 50#/35#

10 Handstand Push-Ups or Pike Push-Ups