08
Sep
2020
2020
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