092920

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