110520

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#