042120

042120

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)

Every 90 secs, for 18 mins (3 sets each) of:

Station 1 – Front Squat or Goblet Squat x 6 reps @ 32X1

Station 2 – (Left) Suitcase Deadlift x 5 reps @ 2112 + 20m Suitcase Carry

Station 3 – (Right) Suitcase Deadlift x 5 reps @ 2111 + 20m Suitcase Carry

Station 4 – Reverse Snow Angels x 15 reps @ 2020

Goblet Squat

Suitcase Deadlift

Metcon (Time)

For time:

30 DB Thrusters

30 Alt. Reverse Lunges with DB Farmer’s Carry

20 DB Thrusters

20 Alt. Reverse Lunges with DB Farmer’s Carry

10 DB Thrusters

10 Alt. Reverse Lunges with DB Farmer’s Carry