090820

090820

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 18 mins (3 sets) of:

Station 1 – Seated DB Shoulder Press x 10 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 21X0

Station 3 – Suitcase Carry x 100m (50m each side)

EF DB Shoulder Press

DB/KB Shoulder press

Bent Over Row

Suitcase Carry

Metcon (Time)

Three rounds for time of:

30/20 Calorie Row

OR 25/18 Calorie Bike

20 DB Push Presses 35#/25#

20 V-Ups