17
Sep
2020
2020
091720
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:
L-Seated DB Presses x 8 reps @ 2011
Rest 45 secs
Weighted Strict Pull-Up x 8 reps @ 1111
Rest 45 secs
Bent-over DB Reverse Flies x 10-12 reps
Rest 45 secs
Barbell Rollouts x 8-10 reps @ 3011
Rest 45 secs
L-Seated Dumbbell Press
Weighted Pull-ups
Bent-Over DB Reverse Flies
Metcon (Time)
For time:
30/20 Calories of Assault Bike
20 Strict Handstand Push-Ups
30 Push-Ups
40 DB Push Presses 35#/25#
30/20 Calories of Assault Bike