21
Apr
2020
2020
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