092820

092820

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 (5 sets):

Minute 1 – Goblet Squat x 6 reps @ 32X1

Minute 2 – V-Ups x 20 reps

Minute 3 – SuperSlider Hamstring Curls x 6 reps @ 3011

Minute 4 – Hollow Rock or Hold x 40 secs

Goblet Squat

Metcon (Time)

For time:

75 Wall Balls 20#/14#

50 Calories of Assault Bike or Rowing

50 Wall Balls

25 Calories of Assault Bike or Rowing

25 Wall Balls