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
Bench Press (20-8-8-8-5-1-1-1)
Conditioning
Metcon (Time)
3 Rounds for Time
4 Snatch @ 85% of 1RM
8 Box Jumps
12 Pistols
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD2 (Time)
3 Rounds for Time
500m Row
15 Bench Press
15 Situps
