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
Assault Bike Dirty 30 (Time)
For Time:
Max Effort 30 Calories
Metcon (2 Rounds for reps)
AMRAP in 15 mins of:
500m Row
20 Alt. Cossack Squats with KB Goblet Hold 35#/25#
20 Single-Arm KB Presses (10 each arm) 35#/25#
Rest 5 mins and then…
AMRAP in 15 mins of:
400m Run
20 Wall Balls 20#/14#
