30
Jul
2020
2020
073020
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)
E2MOM, for 18 mins (3 sets) of:
Station 1 – Unsupported Seated DB Shoulder Press x 10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 21X0
Station 3 – Suitcase Carry x 80m (40m each side)
EF DB Shoulder Press
DB/KB Shoulder press
Bent Over Row
Suitcase Carry
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes of:
200m Run
20 Single-Arm DB/KB Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold
Rx 35#/25#