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, Complete 50 Barbell Rollouts
Strength
3-Position Snatch (1×20)
3-Position Snatch (ground, below knee, above knee)
3 Snatches. 1 each from ground, below knee, above knee x 20.
Snatch (3-3-3-1-1-1-1-1)
Conditioning
Metcon (Time)
For Time
75 Wallballs 20/14#
50 Deadlifts 155/115#
25 Pull-ups
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD2 (Time)
3 Rounds for Time
500m Row
15 Bench Press
15 Situps
