101320

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