16
Sep
2020
2020
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.