29
Sep
2020
2020
092920
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)
Every 90 secs, for 18 mins (4 sets of each):
Station 1 – DB Bench Press x 6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 3 – 60m Bottom’s Up Carry – 30m each arm
DB Bench Press
Bent Over Row
Bottoms Up Carry
Metcon (Time)
Every 4 mins, for 16 mins (4 sets) for times:
300m Run
10 Strict Handstand Push-Ups or L-Seated Presses
20 Push-Ups