21
May
2020
2020
052120
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
30sec Samson Stretch each side
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 8 mins (4 sets) for max reps of:
Station 1 – 30 sec Wall Sit + Jumping Lunges
Station 2 – Rest
EMOM, for 8 mins (4 sets) of:
Station 1 – 10 Push Ups + Prone Plank remainder of time
Station 2 – Rest
EMOM, for 8 mins (4 sets) of:
Station 1 – 30 secs of Bulgarian Goat Bag Swings + 30 secs of Bent-Over Rows
Station 2 – Rest
EMOM, for 6 mins (3 sets) for max reps of:
Station 1 – 30 sec Hollow Hold + Straight Leg Sit-Ups
Station 2 – Rest
1-Mile Run (Time)
Max Effort 1-Mile Run