071620

071620

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) of:

Station 1 – KB Front Squats x 10 reps @ 3111

Station 2 – Single-Arm DB Row x 6-8 reps @ 2111 (left arm)

Station 3 – Single-Arm DB Row x 6-8 reps @ 2111 (right arm)

Station 4 – Single Leg Box Jumps (or Broad Jumps) x 10 reps

Front Squat

Single Arm Bent Over Row

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 mins of:

50 Air Squats

40 Kettlebell Snatches* (switch arms every 10 reps) 35#/25#

30 Push-Ups

*Substitute Alt. DB Snatches if KB Snatches are not controllable (i.e. banging KB on your wrist)