082820

082820

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)

Every 90 secs, for 18 mins (4 sets):

Station 1 – Super Slider Hamstring Curls x 12-15 reps @ 1010

Station 2 – Barbell Roll-Outs x 10 reps @ 3010

Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Bent Over Row

Metcon (Time)

Five rounds for time of:

18 Kettlebell Swings

12 Alt. Reverse Lunges with Goblet Hold

12 Box Jumps 24″/20″

Rx 53#/35#