093020

093020

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)

E2MOM, for 18 mins (3 sets) of:

Station 1 – Barbell Glute Bridges x 8 reps @ 20X1

(go heavy on these)

Station 2 – Bent Over Reverse DB Flies x 15 reps

Station 3 – Suitcase Carry x 120m (60m each arm)

Glute Bridges

Bent-Over DB Reverse Flies

Suitcase Carry

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 mins of:

40 Double-Unders

20 Lunges with KB/DB Farmer’s Carry 35#/25#