EliteFit Cross-Training – Strength & Conditioning
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EliteFit Warm-up (No Measure)
3 ROUNDS OF 10 REPS OF:
Samson Stretch (15 seconds)
Overhead Squat with PVC
Good Mornings
Kipping Swings
Wall Facing Squats
Pushups
Calf Raise Alt. Bar Hangs
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
*Burpee Penalty for each minute late.*
Metcon (Time)
For Time
500m Row
21-15-9
Box Jumps 24/20″
Split Jerks 95/65#
