13
Apr
2020
2020
041320
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
Quality Stretch/Reps:
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)
10 Lateral Leg Swings (each leg)
10 Lunges (each leg)
10 Sit-ups
10 Push-ups w/ Alt Shoulder Taps
Metcon (No Measure)
Three sets of:
Plank Shoulder Taps x 20 reps each arm
Bent-Over Reverse Flies x 10-15 @ 1013
(use small water bottles if you have them, or just closed fists and focus on controlling your muscle contraction)
Bench Dips x 10-15 reps @ 2111
(these can be performed on a chair, couch or any stable surface that will support your load)
Bent-Over DB Reverse Flies
Metcon (AMRAP – Reps)
Three sets, for max reps, of:
60 secs of Push Ups
Rest 60 secs
60 secs Down Ups
Rest 60 secs
60 secs Jumping Lunges
Rest 60 secs