092220

092220

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)

Every 90 secs, for 18 mins (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011

Station 2 – DB L-Seated Press x 8 reps @ 2111

Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 secs

Station 4 – L-Sit Taps x 40 reps (10 each leg x 2 sets)

Snatch-Grip Romanian Deadlift

L-Seated Dumbbell Press

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#