19
Oct
2020
2020
101920
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 (3 Rounds for reps)
AMRAP in 8 mins of:
5 Chest-to-Bar Pull-Ups
10 Box Jumps 24/20
15/10 Calories of Assault Bike
Rest 5 mins, and then…
AMRAP in 8 mins of:
15 Calories of Rowing
10 Alt. Single-Arm DB Snatches 50/35
5 Burpee Box Jump-Overs 24/20
Rest 5 mins, and then…
AMRAP in 8 mins of:
40 Double-Unders
20 Air Squats
10 Push-Ups