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010521

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#