18
Aug
2020
2020
081820
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)
EMOM, for 9 mins (3 sets) of:
Interval 1 – Wall Walks x 2-3 reps
Interval 2 – Hollow Hold x 30 secs
Interval 3 – Strict Knees-To-Chest x 8 reps @2011
Metcon (AMRAP – Rounds)
Every 90 secs, for 30 mins (5 sets):
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 12 Burpee Box Jumps
Station 3 – 200m Run
Station 4 – 20 Single-Arm KB Front Rack Lunges* 35#/20#
*Switch arms after 10 reps.