042420

042420

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 (AMRAP – Reps)

Four sets of:

Floor Press x 8 reps @ (moderate weight)

Rest 30 secs between sets

immediately followed by….

Four sets, for max reps, of:

30 secs of Push-ups

Rest 30 secs between sets

Floor Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 mins of:

7 Deadlifts

7 Front Squats

7 Shoulder to Overhead

REST 4 min and then…

AMRAP in 7 mins of:

7 Bent-Over Rows

7 Hang Cleans

7 Thrusters