110620

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