2016
111916
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
2 ROUNDS OF 8-10 REPS OF:
Good Mornings
Kipping Swings
Wall Facing Squats
AbMat Sit-ups
HR Push-ups
Upward Facing Dog Hold
PVC Pass-Throughs
Dips
BURGENER WARM-UP:
1. Down and “FINISH” / Dip and Drive: SPEED THROUGH THE MIDDLE
2. Elbows High and Outside: KEEP THE BAR CLOSE
3. Muscle Snatch: STRONG TURNOVER
4. Snatch Lands (Power – 2”, 4”, 6”): FOOTWORK
5. Snatch Lands (Full): FOOTWORK
Warm-up Starts promptly at Class Start Time(s). 10 Minutes to complete.
Scheduled Programming will start immediately thereafter. If you need
additional stretching please come a few minutes early prior to class.
Metcon (AMRAP – Reps)
AMRAP 4min
4 Pushups
4 Situps
Rest 3 min
AMRAP 5min
5 Box jumps 24″/20″
5 Burpees
Rest 4min
AMRAP 6min
6 Push Press 135#/95#
6 Back Squats 135#/95#
ROMWOD (No Measure)
Coaches choice
