2020
072520
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)
For max reps (or calories):
60 seconds of Assault Bike or Rowing
Rest 60 secs
60 secs of Alt. DB Snatches 50/35
Rest 60 secs
60 secs of V-Ups
Rest 60 secs
60 secs of Double-Unders
Rest 60 secs
60 secs of Front Squats 95/65
Rest 60 secs
60 secs of Push-Ups
Rest 4 mins
Metcon (AMRAP – Rounds)
EMOM, for 24 mins (4 sets) of:
Minute 1 – Assault Bike or Rowing x 60% of Calories Achieved in 60 secs
Minute 2 – Alt. DB Snatches x 60% of Reps Achieved in 60 secs
Minute 3 – V-Ups x 60% of Reps Achieved in 60 secs
Minute 4 – Box Step-Overs x 60% of Reps Achieved in 60 secs
Minute 5 – Front Squats x 60% of Reps Achieved in 60 secs
Minute 6 – Push-Ups x 60% of Reps Achieved in 60 secs
