12
Nov
2020
2020
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