24
Sep
2020
2020
092420
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)
Three sets of:
Landmine Press x 8 reps @ 2111 (Left Arm)
Rest 30 secs
Landmine Press x 8 reps @ 2111 (Right Arm)
Rest 30 secs
Bent-Over Kettlebell Row x 12 reps @ 2111 (Left Arm)
Rest 30 secs
Bent-Over Kettlebell Row x 12 reps @ 2111 (Right Arm)
Rest 60 secs
Landmine Press
Single Arm Bent Over Row
Metcon (3 Rounds for reps)
Three sets for max reps, each against a 3-minute running clock:
500m Row
Strict Handstand Push-Ups x Max Reps
(Scaled – DB Push Presses)
Rest 3 mins between sets.