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 (AMRAP – Rounds)
Every 2 mins, for 32 mins (4 sets):
Station 1 – 400/300m of Rowing
Station 2 – 20 Alt. Reverse Lunges with KB/DB Farmer’s Carry 35#/25#
Station 3 – 60 Double Unders
Station 4 – 15 Burpee Box Jumps 24″/20″
Each station is 1 round. 4 stations x 4 sets = 16 rounds possible.
