14
Oct
2020
2020
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