2020
040220
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
2 Rounds:
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
5/5 Worlds Greatest Stretch
30sec 1 Arm OH Hold (each arm)
15 PVC OH Squats w/ pass through
15 Sit-ups
15 Push-ups w/ Alt Shoulder Taps
Metcon (No Measure)
EMOM, for 16 mins (4 sets) of:
Minute 1 – Single-Arm DB Row x 8 reps @ 2111 (Left)
Minute 2 – Single-Arm DB Row x 8 reps @ 2111 (Right)
Minute 3 – 45sec of Bodyweight Glute Bridges @ 11X3
Minute 4 – 4 Sumo Inchworms
Single Arm Bent Over Row
Metcon (AMRAP – Rounds and Reps)
AMRAP in 18 mins of:
60 Mountain Climbers (30 per side)
20 Alt. Cossack Squats
10 Down Ups*
*This movement is similar to a burpee without the pushup. Start by standing, bring hands to the floor, jump your feet back (should look like a start of a pushup), then jump your feet forward to your hands and stand all the way up.
