02
Sep
2020
2020
090220
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
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Metcon (No Measure)
Three sets of:
Bulgarian Split Squats x 8 reps RIGHT leg @ 3111
Rest 45 secs
Bulgarian Split Squats x 8 reps LEFT leg @ 3111
Rest 45 secs
Strict Handstand Push-Ups x 8 reps @ 2011
OR Heavy L-Seated Presses
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8 reps in 60 seconds or less)
Rest 90 secs