092420

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.