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)
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 secs
Hollow Hold/Rocks x 45 secs
Rest 60 secs
Ring Rows x 8 reps @ 20X1
Rest 60 secs
Front Squat
Metcon (Time)
Three rounds for time of:
400m Run
8 Front Squats 165#/105#*
*No squat rack
