30
Apr
2020
2020
043020
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 of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – L-Seated Presses x 8 reps @ 2111
Station 4 – Hollow Hold x 60 secs
Weighted Step-ups
L-Seated Dumbbell Press
Metcon (AMRAP – Rounds)
EMOM, for 8 mins:
2 Bodyweight Get-Ups
4 Hand-Release Push-Ups
6 Ground to Overhead with Backpack/Object
Rest 2 mins, and then…
EMOM, for 8 mins:
8 Air Squats
10 Alt. Shoulder Taps
12 Mountain Climbers