16
Jul
2020
2020
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)