123120

123120

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 (Time)

Three rounds for time:

15 Deadlifts @ 55% of 1RM

15 Box Jumps 24/20

15 Hand Release Push Ups

15 V-Ups

Time Cap 12 min

Metcon (No Measure)

Three sets of:

Posted Single-Leg Deadlifts x 8 reps each @ 3011

Rest 60 secs

Barbell Glute Bridges x 8 reps @ 20X1

Rest 60 secs

Side Plank x 45 secs each side

Rest 60 secs

Posted Single Leg Deadlift

Glute Bridges

Deadlift