011819

011819

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 minutes (3 sets of each):

Staiton 1 – Back Squat x 6 reps @ 31X1

Station 2 – Supinated-Grip Bent-Over Row x 10 reps @ 2111

Station 3 – Single-Leg Glute Bridge x 15 reps each leg @ 20X1

Back Squat

Bent Over Row

Single-Leg Glute Bridge

Metcon (Time)

Four rounds for time of:

400m Run

35 Air Squats