05
Oct
2020
2020
100520
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 24 mins (4 sets of each):
Station 1 – Single Leg Romanian Deadlift w/ DBs (Left) x 8 reps @ 4011
Station 2 – Single Leg Romanian Deadlift w/ DBs (Right) x 8 reps @ 4011
Station 3 – Barbell Roll-Outs x 10 reps
Station 4 – Bottom’s Up KB Carry x 20m each arm
Single Leg RDL
With 2 Kettle Bells
*Romanian Deadlifts
Bottoms Up Carry
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 mins of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings 53#/35#