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Announcements

Virtual Nutrition Seminar w/ Coach Starlyn
Topic: Healthy Eating on a Budget
Sunday Jan 10th @ 2pm
Questions? Ask for details

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 (No Measure)

Three sets of:

Front Rack Lunges x 5 reps each leg @ 30X1

Rest 60 secs

Hanging Medicine Ball Hamstring Curls x 15 reps @ 2111

Rest 60 secs

Hollow Body Roll to Superman x 6 rolls each way

Rest 60 secs

Front Rack Lunge

Metcon (AMRAP – Rounds and Reps)

AMRAP, in 12 mins of:

40 Double Unders

20 V-Ups

15 Wall Balls 20#/14#