2020
111820
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:
Front-Foot Elevated Split Squats x 10 reps each @ 30X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Rest 60 secs
Single-Arm DB Row x 10 reps each arm @ 21X0
Rest 60 secs
Front Foot Elevated Split Squat
Front foot is approximately 2-4″ higher than back foot.
Single Arm Bent Over Row
Metcon (Calories)
Every 4 mins, for 16 mins (4 sets) for max calories of:
90 Seconds of Assault Bike
30 Air Squats
Push hard on the 90 seconds to rack up as many calories as possible…then transition and get the air squats done so that you can rest a bit before your next interval.
