081820

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.