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:
Barbell Glute Bridges x 6 reps @ 20X1
(go heavy on these)
Rest 90 secs
Single Arm Bent-Over Row x 6 reps @ 2111
Rest 90 secs
Glute Bridges
Single Arm Bent Over Row
Metcon (Time)
For time:
80 Double-Unders
21 Deadlifts 205#/145#
80 Double-Unders
15 Deadlifts
80 Double-Unders
9 Deadlifts
