29
Apr
2020
2020
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.