2021
011619
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)
Every 2 mins, for 18 mins (3 sets each) of:
Station 1 – Ring Rows x 12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 secs
Station 3 – Hollow Hold x 60 secs
(accumulate the time if you’re unable to maintain this position unbroken)
Metcon (2 Rounds for time)
Complete two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs 24″/20″
Rest 5 mins between sets.
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.