102220

102220

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)

Three sets of:

Hanging Med-Ball Hamstring Curls x 10 reps @ 2111

Rest 45 secs

40m Bottom’s Up Kettlebell Carry – 20m each arm

Rest 45 secs

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 45 secs

Prone Plank Hold x 60 secs

Rest 45 secs

Bottoms Up Carry

Bulgarian Goat Bag Swings

Metcon (AMRAP – Rounds)

EMOM, for 15 mins (5 sets) of:

Minute 1 – 12/8 Calories of Assault Bike

Minute 2 – 15 Push-Ups

Minute 3 – 10 Toes 2 Bar