22
Oct
2020
2020
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
