082720

082720

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)

E2MOM, for 24 mins (3 sets of each):

Station 1 – DB Bench Press x 12-15 reps @ 2111

Station 2 – Single-Arm KB Row x 8 reps each arm @ 21X0

Station 3 – Stationary Dips x 10-15 reps @ 1111

Station 4 – Side Plank x 45 secs each side

DB Bench Press

Single Arm Bent Over Row

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 mins of:

6 Strict Handstand Push-Ups or Pike Push Ups

12 DB Push Presses 35#/25#

18 V-Ups