28
Aug
2020
2020
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#