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:
Front Racked Lunges x 8 reps each leg
Rest 90 secs
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 secs
Front Rack Lunge
Weighted Pull-ups
Metcon (Time)
For time:
40 Wall Balls 20/14
20 Pull-Ups
30 Wall Balls
15 Pull-Ups
20 Wall Balls
10 Pull-Ups
10 Wall Balls
5 Pull-Ups
