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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 and Reps)

AMRAP, in 15 mins of:

500m Row (100m = 10 Reps)

20 Alt. Cossack Squats with KB Goblet Hold 35#/20#

20 Single-Arm Kettlebell Presses (10 each arm) 35#/20#

Rest 5 mins, and then…

Metcon (AMRAP – Rounds and Reps)

AMRAP, in 15 mins of:

0.5 Mile Assault Bike (0.1mi = 10 Reps)

30 Push-Ups

20 Alt. Single-Arm DB Snatches 55#/35#