13
Oct
2020
2020
101320
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)
EMOM, for 15 mins (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 6 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 6 reps @ 31X1
Station 3 – Kettlebell Windmill (Left) x 6 reps @ 4111
Station 4 – Kettlebell Windmill (Right) x 6 reps @ 4111
Station 5 – Barbell Roll-Outs x 8 reps @ 3010
Bulgarian Split Squat
Kettlebell Windmill (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 mins of:
15 Wall Balls 20#/14#
12 Burpees
9 Pull-Ups