100120

100120

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 each):

Station 1 – Stationary Dips x 10-12 reps @ 2111

Station 2 – Nose-to-Wall Handstand Hold x 60 secs

Station 3 – L-Sit x 45-60 secs (accumulated)

Metcon (4 Rounds for reps)

EMOM, for 16 mins (4 sets) for Max Reps/Cals:

Minute 1 – Assault Bike (for calories)

Minute 2 – Strict Pull-Ups

Minute 3 – Burpee Box Jump-Overs 24#/20#

Minute 4 – 30-Second Front Leaning Rest on Rings

(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)