04
Jan
2021
2021
010421
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#