071720

071720

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)

Five sets of:

Barbell Glute Bridges x 5 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 60 secs

Band-Resisted Face Pulls x 15 reps @ 21X1

Rest 60 secs

Glute Bridges

Banded Face Pulls

Metcon (Time)

For time:

75 Double-Unders

25 DB Power Clean + Front Squat 50#/35#

75 Double-Unders

25 DB Power Clean + Front Squat 50#/35#

75 Double-Unders