082220

082220

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)

Two sets:

KB Windmills x 5 each side @ 3011

Rest 60secs

Turkish Get-Ups x 5 reps each side

Rest 60secs

Turkish Get Up

Kettlebell Windmill (Weight)

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 mins of:

12 Calorie Row OR Bike

12 Kettlebell Swings

12 Goblet Squats

12 Single-Arm KB Push Presses (6 each arm)

*Use the same weight for all movements.