052920

052920

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)

Three sets of:

Hollow Hold x 60 secs

20 Alt. Biceps Curls (10 each arm)

10 Bodyweight Triceps Extensions OR Skull Crushers

Handstand Hold x 45 secs OR Double KB/DB Hold overhead

Rest 60 secs

Bicep Curls

DB Skull Crushers

Metcon (Time)

Four rounds for time of:

20 Jumping Lunges

15 Straight Leg Sit-Ups

200m Run

Time Cap = 16 mins