101420

101420

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)

EMOM, 9 min (3 sets)

Station 1 – Wall Walks x 2-3 reps*

Station 2 – Wall Sit x 30 sec

Station 3 – Static Hang from Pullup Bar x 30 sec

*Walk down, don’t drop down.

Metcon (Time)

For time:

800m Run

40 Alt. Single-Arm DB Snatches 50#/35#

30/20 Calories of Assault Bike

800m Run

40 Alt Single-Arm DB Snatches

30/20 Calories of Assault Bike

800m Run