04
Sep
2020
2020
090420
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:
DB Shoulder Press x 8 reps @ 2111
Rest 45 secs
Ring Rows x 10 reps @ 2111
Rest 45 secs
DB Skull Crushers x 12 reps @ 2011
Rest 45 secs
Strict Toes to Bar x 6 reps @ 2110
Rest 45 secs
EF DB Shoulder Press
DB/KB Shoulder press
DB Skull Crushers
Metcon (Time)
Four rounds for time of:
60 Double Unders
30 Kettlebell Swings 53#/35#
15 Stationary Dips