06
Nov
2020
2020
110620
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 each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8 reps @ 31X1
Station 3 – Weighted Plank Hold x 60 secs
Station 4 – Reverse Snow Angels x 15 reps @ 2020
Front Foot Elevated Split Squat
Front foot is approximately 2-4″ higher than back foot.
Metcon (Time)
Three rounds for time of:
21 DB Thrusters 35#/25#
21 V-Ups