052120

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