041320

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