EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
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EliteFit Warm-up (No Measure)
3 ROUNDS OF 10-15 REPS OF:
PVC Overhead Squats
Good Mornings
Kipping Swings
Wall Facing Squats
Sit-ups
Push-ups
PVC Thrusters
10 Mins, Pistols/Progressions.
Strength
1RM: Split Jerk (4-4-4-4-4-1-1-1-1-1)
1RM: Push Jerk (4-4-4-4-4-1-1-1-1-1)
Conditioning
Metcon (Time)
EMOM 16 Mins
EVEN: 3 Squat Cleans 135/85#
ODD: 20 Kettlebell Swings 53/25#
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD2 (Time)
3 Rounds for Time
500m Row
15 Bench Press
15 Situps
