090220

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

Bulgarian Split Squat