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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.