111220

111220

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)

Four sets of:

DB Shoulder Press x 10 reps @ 2010

Rest 45 secs

Front Rack Box Step-Ups x 10 reps each leg @ 20X0

Rest 45 secs

Strict Hanging Leg Raises x 8 reps @ 2110

Rest 45 secs

EF DB Shoulder Press

DB/KB Shoulder press

Front Rack Box Step Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 mins of:

6 Stationary Dips

9 Toes 2 Bar

12 Air Squats