101920

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