061020

061020

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)

Every 90 secs, for 18 mins (3 sets):

Station 1 – 60m Suitcase Carry Right Arm + 5 Suitcase Deadlifts every 20m

Station 2 – 60m Suitcase Carry Left Arm + 5 Suitcase Deadlifts every 20m

Station 3 – SuperSlider Hamstring Curls x 12 reps @ 2010

Station 4 – Barbell Roll-Outs x 12 reps @ 3011

Suitcase Carry

Metcon (Time)

Five rounds for time of:

12 DB Deadlifts (touch one head of DB to ground)

9 DB Front Squats

6 DB Push Press

Rx 50#/35#

Time Cap = 10 min