090420

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