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)
In teams of 2, complete a 10K Row for time; switching every 1K meters.
The partner that isn’t rowing will hold a barbell in the front rack position (conventional, crossed arms and “zombie” rack are all acceptable). If the barbell goes down before the person is done rowing, both partners must complete 3 burpees.
Rx 95#/65#