062620

062620

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:

Deadlift x 8 reps @ 20X1

Rest 45 secs

Strict Toes to Bar x 8-10 reps

Rest 45 secs

Tall Box Jumps x 6-8 reps @ 15X1

(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)

Rest 45 secs

Deadlift

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 mins of:

15 Kettlebell Swings 53#/35#

20 Jumping Lunges