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
Back Squat
Every 3 mins, for 15 mins (5 sets):
*Sets 1-3: 4 reps @ 80%
*Sets 4-5: 8 reps @ 70%
Back Squat
Metcon (2 Rounds for reps)
Two sets for max reps, each against a 4-minute running clock, of:
500/400m Row
15 Thrusters 95#/65#
Max Reps of Burpees
Rest 4 mins between sets
