2020
070620
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:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 secs
Front Rack Hold while marching in place* x 60 secs
Rest 45 secs
Supinated- Grip Bent Over Row x 10 reps @ 2111
Rest 45 secs
L-Sit Hold x 45-60 secs (accumulate the time)
*Use same weight as Bent Over Row. Focus on keeping a solid core and not allowing hips to drop side to side.
Turkish Get Up
Front Rack Hold w/ March
Seconds are considered reps for this movement.
Bent Over Row
Metcon (Time)
Five rounds for time of:
10 Overhead Lunges 75#/45#
15 Lateral Burpees OTB
25 Double Unders
