10
Jun
2020
2020
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