043020

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