EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
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
Twisted Glute Stretch
*EF AMRAP 3 Mins Squats for Burpees (AMRAP – Reps)
AMRAP 3 Min
Air Squats
*Rep Penalty*
100+ No Penalty
75-99 = 10 Burpees
50-74 = 20 Burpees
49 or Less = 30 Burpees
150+ = 10 Burpees (Coach)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Push Press
HSPU
Hang Power Clean
Pistol (each Leg)
RX 155/85#, RX+175/115
