10
Oct
2020
2020
101020
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)
Four Sets of:
20 Seconds of Plank Walks
10 Seconds of Rest
Four Sets of:
20 seconds of Hanging (switch your grip or try single-arm w/ foot support)
10 Seconds of Rest
Four Sets of:
20 Seconds of Cossack Squats
10 Seconds of Rest
Four Sets of:
20 Seconds of V-Ups
10 Seconds of Rest
Four Sets of:
20 Seconds of Jumping Squats
10 Seconds of Rest
Metcon (AMRAP – Rounds and Reps)
AMRAP in 30 mins of:
400m Run
immediately followed by…
Three rounds of:
15 Wall Balls 20#/14#
10 Push-Ups
5 Strict Pull-Ups