2020
042020
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)
EMOM, for 12 min (3 sets) of:
Station 1 – Shoulder Press x 8 reps
Station 2 – Bent Over Row w/ DB/KB x 8 reps @ 20X1
Station 3 – Alt. Biceps Curl x 10-15 reps each arm
Station 4 – Kettlebell Windmill x 3 reps each side
EF DB Shoulder Press
DB/KB Shoulder press
Bent Over Row
Kettlebell Windmill (Weight)
Metcon (AMRAP – Reps)
Three sets for max reps:
90 secs of the following…
9 Burpees w/ High Knees + Max Reps of Strict Handstand Push-Ups OR L-Seated Presses
REST 30 secs
90 secs of the following…
9 Burpees w/ High Knees + Max Reps of Jumping Lunges
REST 30 secs
90 secs of the following…
9 Burpees w/ High Knees + Max Reps of V-Ups
REST 30 secs
