05
Nov
2020
2020
110520
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)
Every 90 secs, for 18 mins (3 sets of each):
Station 1 – DB Bench Press x 10 reps @ 2111
Station 2 – Bent-Over Reverse Flies x 10 reps @ 21X0
Station 3 – Barbell Roll-Out x 8 reps @ 3011
Station 4 – Side Plank x 45 secs each side
DB Bench Press
Bent-Over DB Reverse Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 mins:
9 Push Presses
12 Push-Ups
15 Deadlifts
Rx 95#/65#