27
Aug
2020
2020
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