12
Aug
2020
2020
081220
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