28
Sep
2020
2020
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