23
Sep
2020
2020
092320
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 (5 Rounds for time)
Every 4 mins, for 20 mins (5 sets) for times:
12 Deadlifts
12 Hang Power Cleans
12 Alt. Reverse Lunges (front rack)
Rx 115#/75#
Metcon (No Measure)
E2MOM, for 12 mins (2 sets of each):
Station 1 – 60 secs of Reverse Snow Angels (slow & controlled)
Station 2 – 60 secs of “Stir-the-Pot” Plank Hold
Station 3 – 60 secs of Band Pull-Aparts