24
Nov
2020
2020
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
