2020
081120
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 – DB Bench Press x 12 reps @ 2111
Station 2 – Ring Rows x 12 reps @ 2111
Station 3 – Side Plank x 45 secs each side
DB Bench Press
Metcon (Time)
Four rounds for time of:
400m Run
10 Single-Arm DB Push Press* (left side) 35#/25#
10 Single-Arm DB Push Press* (right side)
15 Push-Ups
*For the Single-Arm DB Push Press, hold two DBs or KBs in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
