073020

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#