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 (4 sets) of:
Station 1 – Deadlift x 3 reps @ 77.5% of 1RM
Station 2 – Single Leg Alt. T2B x 12 reps
Station 3 – Side Plank Hold x 30 secs each side
Deadlift
Metcon (Time)
Five rounds for time of:
15/10 Calories of Assault Bike OR Row
5 Burpees
10 Single-Arm DB Snatches 50#/35#
