081220

12 Aug
2020

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 24 mins (4 sets):

Station 1 – Pistols Squats x 6 reps each leg @ 2111

Station 2 – Slider Hamstring Curls x 10 reps @ 2111

Station 3 – Hollow Body Hold x 60 secs

Station 4 – Supinated-Grip Bent-Over Row x 6 reps @ 2111

Bent Over Row

Metcon (2 Rounds for reps)

For max reps:

4 Mins of DB Burpee Box Step-Overs 35#/20# over 20″ box

Rest 60 secs, and then…

For max calories:

4 Mins of Rowing