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 2 mins, for 20 mins (10 sets):
(Advanced)
1 Hang Clean + 1 Clean
(Beginner)
1 Power Clean + 1 Front Squat
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
Hang Clean
Power Clean
Feelin’ Grippy (Time)
For time:
1000m Row
50 Pull-Ups
25 Hang Cleans 95#/65#
