042920

042920

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

Back Squat

5 x 3 reps @ 8141

Rest as needed

Metcon (No Measure)

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

Station 1: 60 secs of Bulgarian Goat Bag Swings @32X1

Station 2: Single-Arm Bent Over Row x 6 reps (each arm) @ 2111

Station 3: 60 secs of Reverse Snow Angels (slow and controlled)

Station 4: 60 secs of Prone Plank Hold (optional weighted)

Warm-up (No Measure)

Three rounds for time of:

30 Double Unders

10 DB Thrusters

10 Burpees

Time Cap 10 min

**Put your time in the notes section of Back Squats.