112420

112420

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:

DB Bench Press x 10 reps @ 21X1

Rest 45 secs

Bent-Over DB Reverse Flies x 15 reps

Rest 45 secs

Hanging L-Sit Tuck to Extension x 6 reps @ 1212

Rest 45 secs

DB Bench Press

Bent-Over DB Reverse Flies

Metcon (AMRAP – Rounds)

EMOM for 20 mins (4 sets of each):

Minute 1 – 15/10 Calories of Assault Bike

Minute 2 – 20 Kettlebell Swings 53#/35#

Minute 3 – 15 Box Step-Overs 24″/20″

Minute 4 – 10 Strict Handstand Push-Ups or L-Seated DB Presses

Minute 5 – Rest