EFCT 101614

EFCT 101614

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness

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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

Push-ups

Calf Raises

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.*

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BOTTOM to BOTTOMS

3 Minutes

Bottom to Bottom Squats begin with each rep at the bottom for a ten-second hold. The turn around at the top is immediate – no pause.

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

In teams of two, partners alternate whole rounds to complete three rounds each of:

7 Wall Ball Shots 20/14#

9 Burpees

7 Thrusters 95/65#