01
Jul
2020
2020
070120
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 each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8 reps @ 31X1*
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8 reps @ 31X1*
Station 3 – Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020
*Place front foot on a platform approximately 2-4″ higher than back foot
Front Foot Elevated Split Squat
Front foot is approximately 2-4″ higher than back foot.
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#