2020
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)
