101020

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