28
Jan
2021
2021
012821
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)
EMOM, for 15 mins (3 sets) of:
Station 1 – Landmine Press x 8 reps @ 2111 (Left)
Station 2 – Landmine Press x 8 reps @ 2111 (Right)
Station 3 – Bent Over Trap 3 Raises x 8 reps (Left)
Station 4 – Bent Over Trap 3 Raises x 8 reps (Right)
Station 5 – L-Sit x 30 secs
Landmine Press
Trap 3 Raises
Single Arm
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 mins of:
5 Strict Handstand Push-Ups
10 Burpees
20 Kettlebell Swings 53#/35#
