110420

110420

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, for 12 mins (3 sets of each):

Station 1 – Double-KB/DB Overhead Hold x 45 secs

Station 2 – Landmine Row x 8 reps @ 2111 (Left)

Station 3 – Landmine Row x 8 reps @ 2111 (Right)

Station 4 – Hollow Hold/Rock x 45 secs

Landmine Row

Metcon (3 Rounds for time)

Every 6 mins, for 18 mins (3 sets) for times:

400m Run

40 Double-Unders

10 Alt. DB Snatches 50#/35#

These should be sprint intervals…go hard and use your rest periods to recover and repeat.