091620

091620

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)

EMOM, for 20 mins (4 sets):

Minute 1 – 45 sec Wall Sit

Minute 2 – 45 secs of Goblet Squats

Minute 3 – 45 secs of Banded Good Mornings

Minute 4 – 45 secs of Ring Rows

Minute 5 – 30 sec Hollow Hold

Metcon (AMRAP – Reps)

AMRAP, in 7 mins:

3 Thrusters 95#/65#

3 Pull Ups

6 Thrusters

6 Pull Ups

9 Thrusters

9 Pull Ups

12 Thrusters

12 Pull Ups

15 Thrusters

15 Pull Ups

… Keep increasing by 3 reps until time finishes.