2020
050620
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)
EMOM, for 9 mins (3 sets) of:
Station 1: Single Arm High Pull x 8 reps each arm
Station 2: DB Death March x 20 reps
Station 3: 30 secs of Glute Bridges
Single-Arm KB/DB High Pull
Death March
w/ DB or KB
Metcon (No Measure)
EMOM, for 3 mins (1 set) for max reps of:
Station 1: 20 secs of Jumping Lunges
Station 2: 20 secs of Deadlifts w/ Object
Station 3: 20 secs of Push-Up w/ Alt. Shoulder Taps
*Record reps from these 3 movements.
Metcon (AMRAP – Rounds)
EMOM, for 18 mins (6 sets) of:
Station 1: Number of Jumping Lunges from previous 3 min EMOM.
Station 2: Number of Deadlifts from previous 3 min EMOM
Station 3: Number of Push-Up w/ Alt. Shoulder Taps from previous 3 min EMOM
