19
Aug
2020
2020
081920
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