2020
081520
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 (3 Rounds for reps)
AMRAP in 6 mins of:
400m Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings 53#/35#
10 Down Ups
Rest 2 min and then…
AMRAP in 7 mins of:
400m Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings 53#/35#
10 Down Ups
Rest 2 min and then…
AMRAP in 8 mins of:
400m Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings 53#/35#
10 Down Ups
The working time will increase by one minute every set, which gives you the opportunity to match or exceed your first AMRAP score even as you fatigue and accumulate volume. Push hard to stay on pace!
