2021
012121
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 90 secs, 18 min, 3 sets of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Reverse Hyper ISO Hold x 45-60 seconds
(prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)
Station 3 – Straight Leg Raises x 10 reps @ 3030
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
Arnold Press
Benjamin Push-Up (Time)
For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)
*Every time you break a set of push-ups, perform 15 Russian Kettlebell Swings 53#/35#
