22
Sep
2020
2020
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#